* Squat Program Here*

**Construction Update Here**

***Don’t Forget Our 3 Year Anniversary Party This Saturday Starting at 4 PM…Potluck Sign-up for Party Here***

WOD:

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

Warm-up as needed. Upon starting your working sets rest no more than 90 seconds between sets. All sets should be High Bar Back Squats.

2) Hatch Cycle – Week 1/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) 3 rounds AQAP:

400m Run

7 Squat Snatch 155/105

7 Muscle-ups

Substitution for Muscle-ups will be 2x in a Dip or Push-up

Extra Work:

4) Pistol Squats: 10 minutes EMOTM

These should be non alternating, i.e. if you do 3 reps/side, they should be 3 in a row on 1 side, then 3 in a row on the other side. Pick a rep count you can maintain for the 10 minutes. Don’t perform more than 5 per leg per minute. If this is easy, scale up with load, barbell overhead, etc.

5) Reverse Hyper: 3 x 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments