WOD:
10 min AMRAP:
10 Double DB Power Clean (35/50)
50' Double DB Lunge (35/50)
200m Run

Post WOD
Strict HSPU Work

STRENGTH:
1 Power Snatch
1 Squat Snatch

WOD:
For Time:
15 Power Snatch (95/135)
15 Bar MU
100' HSW
15 C2B
15 Squat Snatch (95/135)

STRENGTH:
Barbell Complex:
1 Power Clean
1 Thruster
1 Hang Squat Clean
3 Jerks

WOD:
3 RFT:
25 WB (14/20, 9/10')
50 DU

Good Luck to all of our i1uvit Athletes competing at the CanWest Games this weekend!

STRENGTH:
Front Squat: 6-5-4-3-2-1

WOD:
For Time:
2:00 Max Assault Bike Cals
300m Run

STRENGTH:
8 min DB Complex EMOM:
1 DB Snatch R
1 DB Thruster R
1 DB Snatch L
1 DB Thruster L

WOD:
5 RFT:
300m Run
16 Double DB Box Step Overs (20/24', 35/50#)

STRENGTH:
3-3-3-3 Re-Grip Deadlift

WOD:
10 Min AMRAP:
10 Deadlift (135/205)
7 C2B
7 T2B

WOD:
On 8 min clock:
3:30 Row Buy-in
In remaining time:
Max Rep Double DB Devils Press (35/50)

Post WOD Pump:
For Quality:
15-10-5
Recline Pulls
Strict T2B

OSTRENGTH:
12 min: 1 Squat Clean & 2 Jerks

WOD:
For Time:
21 Front Squats (Rx: 95/135, Comp: 115/175)
15 RMU
9 S2OH (Rx: 95/135, Comp: 115/175)

STRENGTH:
5-4-3-2-1-1-1 tng' Squat or Power Cleans

WOD:
For Time:
21-15-9
Thrusters (65/95)
T2B

WOD:
14 min AMRAP:
7 HSPU
14 SA DB Hang Snatch (35/53)
50 DU

Post WOD:
Hip Halo

STRENGTH:
8 min EMOM:
1 Squat Snatch
1 OHS

WOD:
5 RFT:
5 Bar Facing Over Burpee
7 Squat Snatch (Rx: 65/95, Comp: 85/125)
9 OHS (Rx: 65/95, Comp: 85/125)

STRENGTH:
Bench Press: 10-8-6-4-2
*Superset with core movement.

WOD:
8 min AMRAP:
20 Alternating Box Step Ups with KB (20/24, 35/53)
40 KB Swings (35/53)

STRENGTH:
Strict Press: (5-3-1+)
5 @ 75%
3 @ 85%
1+ @ 95%

WOD:
10 RFT:
3 Power Snatch (95/135)
6 C2B

STRENGTH:
Deadlift: Week 3: (5-3-1+)
5 @ 75%
3 @ 85%
1+ @ 95%

WOD:
On a 12 min running clock, max reps:
(0-1:00) 1 minute of Squat Cleans (95/135)
(1-2:00) 1 minute of Push Jerks (95/135)
(2-4:00) 2 minutes of Squat Cleans (95/135)
(4-6:00) 2 minutes of Push Jerks (95/135)
(6-9:00) 3 minutes of Squat Cleans (95/135)
(9-12:00) 3 minutes of Push Jerks (95/135)

Rowing Intervals:
8x:
:45 Row
2:15 Rest

Superset:
12 DB Bench
12 DB Curl to Press