7:00AM Only
“CanWest Sanctioned Event Qualifier #1”
For Time: (20:00 Cap)
1 Round of “DT”
40 Burpees over bar
1 Round of “DT”
30 Burpees over bar
1 Round of “DT”
20 Burpees over bar
1 Round of “DT”
10 Burpees over bar
1 Round of “DT”
*1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/47.5kg)
“Get Low” 3RFT: 800m Run then, 4 x 3 Power Clean (75/50kg) 6 Hand Release Pushups 9 Wall Balls (9/6kg) Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one rou
1. Weightlifting Squat Clean 15:00 to build to a heavy single 2. Fitness For Time: (15:00 Cap) 15 Bar Muscle Ups 30 Toes To Bar 5 Squat Clean (60/45kg) 4 Squat Clean (70/50kg) 3 Squat Clean (80/55kg)
1. Strength Superset (20:00) 4 x 10 Pendlay Row 4 x 10 RDL - Add weight as needed, however should be starting with a “working set”. - Alt. between the two movements. 2. For Quality/Fitness Every 5:00