Apr. 22nd, 2014 - Tuesday

Parkland

Warm Up / Midline

1) 3 x 10 - Seated Pike Leg Lifts

*rest 60 seconds

2) 4 minute TABATA – Hollow Rocks

 *20 seconds of work; 10 seconds of rest 

Olympic

50 Med Ball Cleans (20#/14#)

Conditioning

AMRAP in 8 minutes of: 

10 Cleans (95#/65#)

15 WBS (20#/14#)

SUBU

Warm Up / Midline

1) 3 x 10 - Seated Pike Leg Lifts

*rest 60 seconds

2) 4 minute TABATA – Hollow Rocks

 *20 seconds of work; 10 seconds of rest 

Olympic

15 minutes to establish a 3RM Hang Clean (just above knee)

*drop each rep & quickly reset

Conditioning

AMRAP in 8 minutes of: 

10 Cleans (135#/95#)

15 WBS (20#/14#)

North Shore

Conditioning

AMRAP in 8 minutes of: 

10 Cleans (155#/115#)

15 WBS (20#/14#)