Apr. 3rd, 2014 - Thursday

Parkland

Warm Up

Ladder Drills 

Mobility

Front Rack

Strength

3 x 5 – Front Squat @ H.P.

*rest 60-90 seconds 

Conditioning

5 RFT:

10 KB Snatches (53#/35#)(5R/5L)

15 OHS (PVC)

20 Wall Taps (20#/15#)

*12 minute cap

SUBU

Warm Up

Ladder Drills 

Mobility

Front Rack

Strength

“Hatch” (Week 17)

Front Squat:

1 x 5 @ 65%

1 x 4 @ 75%

1 x 4 @ 80%

1 x 4 @ 85%

Conditioning

5 RFT:

3 Snatches (115#/75#)

7 OHS (115#/75#)

14 OTB Jumps (24”/18”)

*12 minute cap

North Shore

Strength

1 x ME – Front Squat @ 90% of 20RM Back Squat 

Skill / Strength

1a) 3 x ME – Ring MUs

*rest 90 seconds

1b) 3 x 30 (steps) – FR Walking Lunges @ H.P.

*rest 90 seconds 

Conditioning

5 RFT:

3 Snatches (135#/95#)

7 OHS (135#/95#)

14 OTB Jumps (24”/18”)

*12 minute cap