WOD:

1) Hatch Program – Week 5/Day 1 – Back Squat: 8 @ 65%, 8 @ 75%, 4 @ 85%, 4 @ 90%

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

2) Hatch Program – Week 5/Day 1 – Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90%

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

3) 3 rounds AQAP:

200m Run

20 Handstand Push-ups

20 Power Cleans 155/105

Sub for Handstand Push-ups is Strict Press or Stink Bugs

Extra Work:

4) Pistol Squats: 10 minutes EMOTM

No more than 10 reps a minute, work on any variation of a Pistol Squat.

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.

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