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.
3 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
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
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 @ 75%
2 @ 80%
2 x 1 @85%
SKILL
Hang Snatch
WOD
Run 2 long + 1 short loops
then
15 Hang Snatch 95/65
30 Sit ups
12 Hang Snatch
20 Sit ups
9 Hang Snatch
10 Sit ups
CASH OUT
Muscle Clean
As Heavy As Possible: 1-1-1-1-1
MOBILITY
Shoulders
if something other than what is listed needs attention/mobility work...let us know
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