Mar. 10th, 2014 - Monday

Parkland

Warm Up

Run 400m

Then

3 Rounds of

10 Air Squats

10 Mtn. Climbers 

10 Pushups

Strength

3 x 5 – Back Squat @ H.P.

*rest 90 seconds 

Conditioning

5 RFT:

15 Thrusters (45#/35#)

15 Sit-ups

Sprint 100m

SUBU

Warm Up

Run 400m

Then

3 Rounds of

10 Air Squats

10 Mtn. Climbers 

10 Pushups

Strength

"Hatch" (Week 14)

Back Squat

1 x 4 @ 70% of 1RM

1 x 4 @ 75% of 1RM

1 x 4 @ 80% of 1RM

1 x 4 @ 85% of 1RM

Conditioning

5 RFT:

15 WBS (20#/15#)

15 V-Ups

*EMOM (including the 0:00); complete 4 Burpees

**12 minute cap

North Shore

Warm Up

With an empty barbell; complete:

10 Muscle Snatches (power position)

10 Power Snatches (power position)

10 Behind-the-neck snatch grip presses

10 Drop Snatches

10 OHS 

Olympic

7 x 2 – Tall Snatch 

*see demo video below

Conditioning

5 RFT:

15 WBS (25#/20#)

10 GHD Sit-ups

*EMOM (including the 0:00); complete 4 Burpees

**12 minute cap