WOD:

1) Hatch Cycle – Week 6 – Day 2:

Back Squat: 1×4 @ 75%, 3×4 @ 80%

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

Warm-up as needed, then once starting your sets rest no more than 90 seconds between sets, including the transition between Back Squat and Front Squat.

A good example here you can really see the utilization of the bounce out of the hole, being fast in the bottom
2) 3 rounds – 4 minutes each:
5 Hang Squat Cleans 155/105
5 Front Squats 155/105
400m Run
For this workout your score is your rest earned on each interval. Keep track of each individual interval, your score will be total rest.

Competitors:
3) Strict Pull-ups: 4 sets of 8 reps
Rest 2 minutes between sets. If you can do 8 for all 4 sets weight as deemed fit.

For results post weight of each set of squats, time to complete each interval along with total rest earned. For Competitors post reps and weight if weighted for pull-ups

Post results/thoughts to comments
Don’t forget tonight is our 2 year anniversary, we will be having a bring a friend workout at 5:45 PM, and a potluck, bbq, and Corn Hole tournament as well.
– Jade