WOD:

1) Hatch Cycle – Week 2 – Day 1:


Back Squat: 1×10 @ 60%, 1×8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80%

Front Squat: 1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75%

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) AQAP:
5 Clean and Jerks 185/123
10 Toes-to-bar
4 Clean and Jerks 185/123

10 Toes-to-bar
3 Clean and Jerks 185/123
10 Toes-to-bar
2 Clean and Jerks 185/123
10 Toes-to-bar
1 Clean and Jerks 185/123
10 Toes-to-bar
Clean and Jerk can be any type of Clean and any Shoulder-to-Overhead. For competitors make sure that Toes-to-bar make contact on the bar, and the heel passes behind the plane of the bar at the bottom of the movement otherwise it is NO REP.

Competitors:
3) Good Mornings: 5×15
For Good Mornings rest 90 seconds between sets. If this is your first time doing them start light. Make sure perfect form is maintained on every rep.

4) Row: 8 x :20/:10
These should be Max Efforts. Do this on a running clock of 3:50. Result is total meters. 10 second Rest must be a Rest and not an active Rest, handle must stop moving.

For results post weights for each set of squats, time for Met-con along with any scaling. For competitors post weight used for each set of Good Mornings, and total meters for 8 rounds of :20/:10.

Post results/thoughts to comments
A nice clean, and a couple of points I always try and make you guys be mindful of
– Jade