11/7/2014

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

Clean and Jerk
2 @ 70%
2 @ 75%
2 x 1 @ 80%

* % should be based off your lower 1RM between clean and jerk 

*these are not TNG

SKILL

Burpee Box Jump

WOD

10-9-8-7-6-5-4-3-2-1

C2B Pull Ups

Burpee Box Jump Over 24/20

CASH OUT
3 x max L-sit ring support hold

MOBILITY

Thoracic spine

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