*Open Competitor Training Session HERE

WOD:

1) Hatch Program – Week 4/Day 1 – Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

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

2) Hatch Program – Week 4/Day 2 – Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.

http://www.youtube.com/watch?v=lt9otTWuaOQ

3) AQAP:

9 Muscle-ups

18 Dumbbell Thrusters 50/35

7 Muscle-ups

14 Dumbbell Thrusters 50/35

5 Muscle-ups

10 Dumbbell Thrusters 50/35

Sub for Muscle-ups is 2x Push-ups or Dips

Extra Work:

4) Handstand Push-ups: 10 minutes EMOTM

If you can maintain more than 7 reps a minute go to a deficit.

5) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments