WOD:

1) Hatch Program – Week 11/Day 2 – Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90 seconds between sets.

2) Hatch Program – Week 11/Day 2 – Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Rest 90 seconds between sets, including the transition from Back Squat to Front Squat.

3) AQAP:

75 Air Squats

30 Toes-to-bar

10 Muscle-ups

30 Toes-to-bar

75 Air Squats

Sub for Muscle-ups is 2x in either a Bodyweight Push or Pull.

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Row: 3 x 1000m

Rest 3 minutes between intervals. Fastest consistent pace.

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

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