Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.
2 weeks left! Hang in there
WARM UP
30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat
Bergener
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...
BUY IN
Squat Snatch
2 @ 80%
2 @ 85%
2 X 1 @ 90%
SKILL
C2B
WOD
EMOTM 24 min:
Min 1: 8 C2B
Min 2: 30 Alt Step Back Lunges
Min 3: 10 Burpees + 20 DU
CASH OUT
Muscle Clean
AHAP x 5 reps
MOBILITY
Traps
if something other than what is listed needs attention/mobility work...let us know
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