* A quick note. If you haven’t already noticed I’ve made an enormous purchase of gym equipment to outfit CVCF to be the best of the best. A large number of Olympic Competition plates have been purchased. If you use them, please make sure you do so inside, they are not designed to be used outside on the pavement, and will deteriorate if used in such manner. My OCD would also love it if you guys put things back exactly where you took them from 🙂

WOD:

1) Hatch Program – Week 3/Day 2 – Back Squat: 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%

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

2) Hatch Program – Week 3/Day – Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Rest only 90 seconds between sets, including the transition from your last set of Back Squats to your first set of Front Squats.

3) 3 rounds AQAP:

400m Run

30 Wall Balls 20/14

20 Hang Power Cleans 135/95

Extra Work:

4) Rope Climb: 5 x 20ft

Rest 90 seconds between climbs. Focus on using the fewest possible pulls.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

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

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