Warm-up
• 20 cal Air Bike
3 rounds:
• 5 Candlesticks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Week 3 of 12: Hatch
Clean
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
Clean Grip Pulls
• 3 reps at 85% of 1RM Clean
• 3 reps at 95% of 1RM Clean
• 3 reps at 105% of 1RM Clean
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
5 rounds for max reps:
3 min:
• 400 m Row
• Max Front Squats
1 min: Rest
Round 1: 135/85#
Round 2: 115/75#
Round 3: 95/65#
Round 4: 75/55#
Round 5: 45/35#
Barbell starts from the ground.