WOD:

1) Hatch Program – Week 7/Day 2 – Back Squat: 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%

Warm-up as needed. Rest no more than 90 seconds between working sets.

2) Hatch Program – Week 7/Day 2 – Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.

http://www.youtube.com/watch?v=vBC53XmK3MY

3) 10 minute Up Ladder:

3 Squat Snatch 135/95

3 Handstand Push-ups

6 Squat Snatch 135/95

6 Handstand Push-ups

and so on until 10 minutes is up

Rx’d for the HSPU is 2 x 45lb Hi-Temp Bumper Plate deficit.

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Airdyne: 3 x 1 mile

Rest 3 minutes between intervals. Goal is fastest consistent speed.

For results post detailed weights, reps, times, etc. for all work completed.

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