11/20/2014

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.

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

Back squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%

Front squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

SKILL

Row

WOD

15min AMRAP-

In teams of 2 or 3:
Row for Calories

*1 partner rows, the other partner(s) hold plank or handstand (all partners should be working the whole 15 minutes)

CASH OUT

Strict press
3 x 3 @ 85% 1RM

MOBILITY

Legs

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