130916 ~ Hatch + More!

Strength

Hatch Week 10 Day 1

Backsquat

Every 2 min x 6 min complete:

1 x 5 @ 60%

1 x 5 @ 65%

1 x 5 @ 70%

1 x 5 @ 75%

then...

Front Squat

Every 90s x 5min complete

1 x 5 @ 60%

1 x 5 @ 65%

2 x 5 @ 70%

then...

EMOM x 5 min

Complete the following complex @ 80 -85% Push Press

1 Shoulder Press

2 Push Presses

3 Split Jerks

**Quick bar speed!**

Conditioning:

With a 12 min running clock complete:

2 Rounds

Run 400m

12 HSPU (Rx+ = Deficit)

16 Pull Ups (C2B)

20 Hang Power Clean (115/75#)

then with time remaining:

AMRAP Ground to Overhead

Cash Out:

3 rnds

100m Sprint

5 Tire Flips

 

 

1 comment (Add your own)

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