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