Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 7 Russian KB Swings 70/53#
• 7 KB Goblet Squats 70/53#
Strength
Week 4 of 12: Hatch
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 2 sets: 5 reps at 70% of 1RM
Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
• 8 reps at 80% of 1RM
Conditioning
5 rounds for time:
• 20 AbMat Sit-ups
• 15 Hang Power Clean 115/75#
• 10 Thrusters 115/75#