Apr. 17th, 2014 - Thursday

Parkland

Warm Up

2 Rounds of

30 Pumpkin Tosses

20 High Five Push-ups

Strength

3 x 5 – Front Squat @ H.P.

*rest 90 seconds

Conditioning

21-15-9

SDHP (95#/65#)

HR Pushups

Cash Out

Run 800m

SUBU

Warm Up

2 Rounds of

30 Pumpkin Tosses

20 High Five Push-ups

Strength

“Hatch” (Max Wk)

Front Squat:

1 x 5 @ 60%

1 x 5 @ 70%

1 x 3 @ 80%

1 x 2 @ 90%

1 x 1 @ 95%

1 x 1 @ 103%

Conditioning

21-15-9

Snatch (95#/65#)

Ring Dips

North Shore

Olympic

Snatch EMOM 

EMOM for 5 minutes:

3 Power Snatches @ 60% of 1RM 

C&J EMOM 

EMOM for 5 minutes:

3 C&J @ 60% of 1RM 

Conditioning

21-15-9

Snatch (115#/75#)

Ring Dips