Warm-up
• 300 m Row
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
Strength
Week 5 of 12: Hatch
Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
3-Position Clean (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Clean
• 2 reps at 70% of 1RM Clean
• 1 rep at 80% of 1RM Clean
Core
• Tabata Russian Plate Twists 25/15#
Conditioning
For time:
• 40-30-20-10 Russian Kettlebell Swings 70/53#
• 20-15-10-5 Push Presses 95/65#