130807 ~ Hatch Week 4!

130806 ~ Hatch Week 4!

Let's see how those Front Squats feel now!!!  Great work yesterday Canucks....it was PR city all around!!

Strength:

Backsquat

Every 2 min. x 6 min complete:

1 x 8 @ 65%

1 x 8 @ 70%

1 x 6 @ 80%

1 x 6 @ 85%

then...

Front Squat

Every 90s x 5 min complete:

1 x 5 @ 70%

1 x 5 @ 75%

1 x 5 @ 80%

1 x 5 @ 85%

Conditioning:

(20 min cap)

8 Muscle-Ups 

20 Wall Ball (20/14#)

30 Pull-ups 
Then ...

Complete 4 rounds

4 Split Jerk (155/115#)

4 Ground to Overhead (155/115#)
Then:

8 Muscle-Ups 

20 Wall Ball (20/14#)

30 Pull-ups 

Cash Out:

2 - 4 - 6 - 8 - 10

Strict Ring Dips

Strict HSPU

 

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