Parkland
Warm Up
Run 800m
Mobility
Front Rack
Strength
3 x 5 – Front Squat @ H.P.
*rest 90 seconds
Conditioning
4 RFT:
10 Med Ball Cleans (20#/15#)
10 Goblet Squats (53#/35#)
10 V-ups
SUBU
Warm Up
Run 800m
Mobility
Front Rack
Strength
“Hatch” (Week 18)
Front Squat
4 x 5 @ 65%
Conditioning
4 RFT:
5 Cleans (115#/75#)
10 Front Squats (115#/75#)
15 TTB
North Shore
Test
1) 1 x ME – C2B Pull-ups
2) Row 2000m
3) 1 x ME UB – Double Unders
Conditioning
4 RFT:
5 Cleans (135#/95#)
10 Front Squats (135#/95#)
15 TTB