130912 ~ Friday the 13th!

Strength:

Hatch Week 9: Day 2

Backsquat

Every 2 min complete:

1 x 5 @ 65%

3 x 5 @ 75%

then..

Every 90s complete:

Frontsquat

4 x 5 @ 65%

Conditioning:

Complete 2 rounds @ each of the following stations

Station 1: Against a 3 minute running clock complete:

500m row

ME Deficit Push Ups (45# plate)

Rest 1 min.

Station 2: Against a 3 minute running clock complete:

400m run

ME KBS (70/50#)

Rest 1 min

Station 3: Against a 3 minute  running clock

10 Burpee Over Bar

ME Snatch (115/75#)

Rest 1 min

Cash Out

2 x ME Strict Pullups (weighted if possible)

then

100 Hollow Rocks

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