WOD:

1) Hatch Program – Week 4/Day 2 – Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%

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

2) Hatch Program – Week 4/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.

3) AQAP:

400m Run

21 Shoulder-to-Overhead 135/95

21 Box Jumps 30/24

200m Run

15 Shoulder-to-Overhead 135/95

15 Box Jumps 30/24

100m Run

9 Shoulder-to-Overhead 135/95

9 Box Jumps 30/24

Extra Work:

4) Pull-ups: 10 minutes Practice

Work on any facet of a pull-up that you’d like to.

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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