Warm-up
• 200 Single Unders
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
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Week 8 of 12: Hatch
Front Squat
• 4 sets of 5 reps at 60% of 1RM
Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM
Conditioning
For time:
• 100 Thrusters 75/55#
Each break, athlete must perform:
• 10 Bar-facing Burpees