Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Week 12 of 12 – Hatch Squat
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
Conditioning
40-30-20-10 reps for time:
• Hang Power Snatch *
• Back Squat *
* Round 1: 45/35#
* Round 2: 75/55#
* Round 3: 95/65#
* Round 4: 115/75#