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.
4 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 reps TNG @ 70%
2 reps TNG @ 75%
2 x 1 rep @ 80%
SKILL
Medicine Ball Clean
WOD
Medicine Ball Clean
WOD
"Balls no Walls"
3 RFT:
10 MB Squat Clean 20/14
20 MB Burpee (chest to ball, then ball OH) 20/14
15 MB sit ups with shoulder extension (ball is in line with shoulder and hips OH at top of sit up) 20/14
*15 min time cap*
3 RFT:
10 MB Squat Clean 20/14
20 MB Burpee (chest to ball, then ball OH) 20/14
15 MB sit ups with shoulder extension (ball is in line with shoulder and hips OH at top of sit up) 20/14
*15 min time cap*
CASH OUT
Muscle Clean
AHAP x 5 sets
MOBILITY
Lumbar Spine
if something other than what is listed needs attention/mobility work...let us know
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