May 2nd, 2014 - Friday

Warm Up / Midline

1) 3 x 30” (seconds) – Arch Hold

*rest 30 seconds

2) 3 x 30’ (feet) – Hollow to Arch Rolls 

*rest 60 seconds

Parkland

Olympic

Med Ball Cleans

1 x 10 – Hang Power Clean (20#/14#)

1 x 10 – Hang Squat Clean (20#/14#)

1 x 10 – Full Power Clean (20#/14#)

1 x 10 – Full Squat Clean (20#/14#)

*rest 60 seconds

Conditioning

For time:

50 Hang DB Snatches (just above the knee)

*Run 200m every time the bar is dropped or stops moving

SUBU

Olypmic

15 minutes to establish a 3 RM – Mid Hang Clean 

Conditioning

For time:

50 Hang Snatches (just above the knee) (95#/65#)

*Run 200m every time the bar is dropped or stops moving

North Shore

Olypmic

15 minutes to establish a 3 RM – Mid Hang Clean 

Conditioning

For time:

50 Hang Snatches (just above the knee) (105#/75#)

*Run 200m every time the bar is dropped or stops moving