131004 ~ Last Day of Hatch!!

We made it!! 12 Weeks of the Hatch Backsquat program complete!! Let's take a week to deload, the it will be time to retest!  

Strength:

Hatch Week 12, Day 2

Backsquat

Every 2 min x 6 min

1 x 5 @ 60%

1 x 5 @ 70%

2 x 5 @ 75%

then...

Front Squat

Every 90s x 3 min

1 x 5 @ 60%

1 x 5 @ 70%

1 x 5 @ 75%

then...

5 min to find a heavy complex of the following:

3 Snatch Grip Push Press + 3 OHS

then..

EMOM x 4 min

1Complex

Conditioning: "Element Esque"

AMRAP 4 min Ladder

Ring Dip

Deficit Push Ups

i.e: 2-2, 4-4, 6-6, 8-8 etc...

Rest 1 min

AMRAP 4 min

1 Rope Climb

KB Snatch  Ladder (50/35#)

i.e 1 Climb, 2 Snatches, 1 Climb, 4 Snatches, 1 Climb, 6 Snatches etc...

Rest 1 min

AMRAP 4 min Ladder

Burpee Over Bar

Ground 2 Overhead (135/95#)

i.e. 2-2, 4-4. 6-6. 8-8, etc...

Cash Out:

10 min handstand & handstand walk progressions

 

 

 

 

 

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