WOD:

1) Hatch Cycle – Week 3 – Day 1:

Back Squat: 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%

Front Squat: 1×5 @ 60%, 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%

Warm-up accordingly, then work through the Back Squats resting only 90 seconds between sets, and ideally work right into the Front Squats with only 90 seconds of rest.

2) 12 minute AMRAP:
3 Squat Clean Thrusters 135/95
1 Rope Climb 15 feet
6 Squat Clean Thrusters 135/95

and so on…

In this workout the ladder continues to build until 12 minutes is up. On the Squat Clean Thruster, it must be just that. You must Squat Clean the bar, from the floor each time, and drive the bar overhead in a Thruster or Pressing motion from the bottom of the squat. You may not stop at the top of the Squat and Jerk the bar Overhead.

Competitors:

3) 10 minute of Every-minute-on-the-minute: Sprint 100 meters

These should be absolute maximum effort and done as an out and back 50m run. Record time of each interval.

4) Turkish Get-up: 3-3-3

These should be 3 per arm alternating. Go as heavy as you can. These should all be done with a Kettlebell. Rest 90 seconds between sets.

For results post weight of each set of your Squats and total reps for the Met-con along with any scaling used. For competitors post time for each Sprint, and weight for each set of TGU’s.

Post results/thoughts to comments