WOD:

1) Hatch Cycle – Week 4 – Day 2:

Back Squat: 1×8 @ 65%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80%

Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%

Warm-up appropriately do your first working set. Upon starting rest no more than 90 seconds between sets, this goes for the transition between Back and Front Squat.

2) 5 rounds AQAP:
5 Squat Snatch 155/105
200m Run

Just a Snatch Demo video but watch some beautiful lifts there

Competitors:

3) Weighted Ring Dips: 5-5-5-5-5

Each set should be as heavy as possible. Use any implement you like, weight vest, dumbbell, belt, etc.

For results post weight of each set of squats and time for Met-con along with any scaling used. For competitors post weight of each set of Ring Dips.

Post results/thoughts to comments

– Jade