Author: strikelabs

We are starting a Hatch Squat Sequence.  To know what your weights should be, download this file (thanks to www.HatchSquat.com) and input your 1RM back and front squat. Hatch Back Squat 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Front Squat 5 @ 60% 5 @ 70% 5 @ 70% 5…

30 secs of work for each exercise, 1 min rest between rounds 4 rounds of: 1 Arm KB Swing (Right) 1 Arm KB Swing (Left) KB Deadlift KB Clean (Right) KB Clean (Left) Pushups

5-5-3-3-3-1-1-1-1 Deadlift Then 3 rounds not for time: 3 Weighted Pull-ups 10 Ring Rows 10 GHD Situps

3 rounds for time: 10 Strict Pull-ups 15 Toes to Bar 20 KB Swings (70lb/53lb) 25 Walking Lunges

Warmup: 5 Warrior Pose Stretch 10 Squats 10 Pull Aparts WOD 4 rounds (30 secs work for each exercise, 1 minute rest between rounds): KB Swing KB Deadlift KB Lunge KB 1 Arm Press (Right) KB 1 Arm Press (Left) KB Sumo High Pull

Every 2 minutes for 16 minutes 3 Clean Complex of: High Hang Squat Clean Hang Squat Clean Squat Clean

21-15-9 reps for time: 225lb Deadlift Handstand Push-ups

Every 3 minutes for 15 minutes: 3 Shoulder Press Then: “The Race” 21-15-9 of Jumping Jacks 45lb Thruster Pushups

For time: Row 500m 5 Bar Muscle-ups 10 Cleans (135lbs/95lbs) 20 HSPUs 30 KB Swings (70lb/53lb) 40 Wall-balls 50 Burpees

A. Every 3 minutes for 18 minutes (6 sets): 5 Dead-lift B. For time: 200 Double-unders