4.30.2016

WARM UP:

2 Min Row Bike or Jump Rope or Jog 1 Lap

With an empty Barbell

2 RNFT
5 RDLs
5 Front Squats
10 Bear Crawls

2 RNFT
5 Snatch Grip High Pulls (from shin)
5 OHS
10 Glute Bridges

1 Thoracic MOB

PART 1:

WEEK 3 DAY 2
Front Squat
1X5 60%
1X5 65%
1X5 70%
1X5 70%

PART 2: STRENGTH OPTION

WEEK 1 DAY 2
Back Squat
1X10 60%
1X10 65%
1X8 70%
1X8 75%

Bench Press
1X5 60%
1X5 65%
1X5 70%
1X5 70%

PART 2: METCON OPTION

SPORT:

16 Min Clock

1A: 8 Min AMRAP
6 Thrusters 115/75
12 Bar Facing Burpees

1B: 8 Min to Establish 1 Rep Snatch – Power or Squat

Clock will not stop. Athlete must change their own weights. Score each
part separately.

FITNESS:

16 Min Clock

1A: 8 Min AMRAP
12 Empty Bar Thrusters
12 Lateral Burpees

1B: 8 Min Max Cals on the Rower or Assault Bike

Clock will not stop. Score each part separately.

or

HATCH PROGRAM