WOD:

1) Hatch Program – Week 3/Day 1 – Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

Warm-up as deemed fit. Rest no more than 90 seconds between sets.

2) Hatch Program – Week 3/Day 1 – Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Rest no more than 90 seconds between sets including the transition between Back Squat and Front Squat.

3) 9 minute Up Ladder:

3 Power Snatch 135/95

3 Toes-to-bar

6 Power Snatch 135/95

6 Toes-to-bar

and so on until 9 minutes is up

Extra Work:

4) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

5) Row: 8 x 500m

Rest 90 seconds between intervals. Don’t deviate more than 3 seconds between any interval.

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

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