Warm-up
• 100 Single Unders (clockwise)
• 100 Single Unders (counter-clockwise)
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
Strength
Week 10 of 12 – Hatch Squat
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Conditioning
27-21-15-9 reps for time:
• Box Jumps 24/20”
• Shoulder to Overhead 115/95#
• Toes to Bar