11/5/2014

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.

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 Clean
2 reps TNG @ 70%
2 reps TNG @ 75% 
2 x 1 rep @ 80%

SKILL

HSPU

WOD

800m run
30 ring rows
400m run
30 HRPU
Run 200m
30 HSPU

CASH OUT

3 rounds max effort pull ups
Round 1: strict
Round 2: kipping
Round 3: chest 2 bar

MOBILITY

Triceps/shoulders

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