Wednesday

Sets
8 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77 kg
8 Back Squats | 82.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 57 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Sets
2x 3 Position Snatches | 31 kg
3x 3 Position Snatches | 34 kg

Warm-up 3x
20 jumping jacks
10 sit ups

2x
2:30min clap the hands
2:30min wall extensions

2x
14 I’s
12 T’s
10 Y’s

Weighted Pistol (5×5)
10min work on pistols
1. step on box
2. pistols on box
3. one legged lunges
4. pistols
5×5 weighted pistol

Metcon 3x
10 c&j 45/30
10 dl 45/30
RX 2:11

Buy out
Sets
4 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s

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Tuesday 2/2/16

Warm-up 3x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

HPC 2x
5 clean dl
5 hang clean high pull
5 hang power clean

Weightlifting
Hang Power Clean emom 20
I. 4 hang power cleans
II. 10 one legged kb rdl (5each leg)
*focus on barbell cycling
*find working weight in first 10min and stick to that weight
6x50kg

Metcon (AMRAP – Reps)
amrap 9
3 wall balls
3 power clean 60/40
6
6

RX 138 reps

————

Hatch Squat Day 1 Week 1

Sets
10 Back Squats | 62 kg
8 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg
——

Sets
1 2 Push Jerk + Split Jerk | 44 kg
1 2 Push Jerk + Split Jerk | 44 kg
1 2 Push Jerk + Split Jerk | 48 kg
1 2 Push Jerk + Split Jerk | 48 kg
1 2 Push Jerk + Split Jerk | 48 kg

Partner WOD
each partner rows the distance, while the other one rests
10 Row (calories)s
20 Row (calories)s
30 Row (calories)s
40 Row (calories)s
50 Row (calories)s
60 Row (calories)s
This was really horrible and exhausting, I so wanted to stop during the last 60 calories, painful….

Every 1 min for 10 mins, alternating between:
30 Double Unders
3 Strict Muscle-ups

Run : 5x 300 m, one runs, one rests…