Mar. 13th, 2014 - Thursday

Parkland

Warm Up

Move Heavy Loads

Strength

3 x 5 – Front Squat @ H.P.

*rest 90 seconds 

Conditioning

10 Minute AMRAP

5 Push-ups

10 DB Snatch (5R/5L)

50 Flutter Kicks

SUBU

Warm Up

Move Heavy Loads

Strength

“Hatch” (Week 14)

Front Squat

1 x 5 @ 60%

1 x 5 @ 65%

2 x 5 @ 70%

Conditioning

10 Miunte AMRAP 

5 Ring Dips (strict)

10 KB Snatch (53#/35#) (5R/5L; alternating)

50 Flutter Kicks

NORTH SHORE

Warm Up

EMOM for 10 minutes - C&J Complex @ 50% of 1RM C&J

*complex = 1 full squat clean + 2 split jerks (alternating legs) 

Strength

“RSR” (W5D2)

1 x 2 @ 70%

1 x 2 @ 75%

3 x 3 @ 95%

Conditioning

10 Minute AMRAP 

5 Ring Dips (strict)

10 KB Snatch (70#/53#) (5R/5L; alternating)

50 Flutter Kicks