Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Week 4 of 12: Hatch
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM
Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 rep at 95% of 1RM Snatch
• 1 rep at 100% of 1RM Snatch
Core
5 rounds:
• 3 Dragon Flags
• 6 Evil Wheels
Conditioning
21-15-9 reps for time:
• Ground-to-Overheads 95/65#
• Burpee Box Jump Overs 24/20”