Parkland
Warm Up
Surprise
Strength
3 x 5 Front Squat @ H.P.
Conditioning
5 RFTWT:
30 Double Unders or 1 Minute of Double Under Attempts
15 Plate Thrusters (25#/15#)
10 KB Snatches (53#/35#)
*rest 1 minute between rounds
SUBU
Warm Up
Surprise
Strength
“Hatch” (Week 13)
Front Squat
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
Conditioning
5 RFTWT:
30 Double Unders
15 WBS (20#/15#)
7 Power Snatches (115#/75#)
*rest 1 minute between rounds
NORTH SHORE
Strength
“RSR” (W4D2)
Back Squat
1 x 2 @ 70%
1 x 2 @ 75%
6 x 2 @ 80%
Conditioning
5 RFTWT:
30 Double Unders
15 WBS (20#/15#)
7 Power Snatches (115#/75#)
*rest 1 minute between rounds