Warm-up
• 300 m Row
3 rounds:
• 10 Walking Lunges
• 10 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 8 of 12 – Hatch Squat
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 65% of 1RM
Conditioning
4 min AMRAP:
• 15 Toes to Bar
• 10 Deadlifts 185/115#
• 5 Squat Cleans 185/115#
2 min Rest
4 min AMRAP:
• 15 Toes to Bar
• 10 Deadlifts 135/85#
• 5 Squat Cleans 135/85#
2 min Rest
4 min AMRAP:
• 15 Toes to Bar
• 10 Deadlifts 95/65#
• 5 Squat Cleans 95/65#