10/29/2014

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.


WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
Dowel Hip Hinge
Pass through
Plank
Samson Stretch
3 point hip swing (flexion,abd,ext)
Half foam roller squeeze with shoulder flexion

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

3 position Clean

3 reps @ 85%

3 reps @ 90%

SKILL

OHS

WOD

For total working time:

 

50 DU

then:

5 RFT

3 Snatch 115/75

6 OHS 115/75

9 TTB

then:

50 DU

Time Cap: 17 min

CASH OUT

2 sets of 6 reps - Chest to Bar PUs

MOBILITY

Hip Flexors

if something other than what is listed needs attention/mobility work...let us know