WOD:

1) Hatch Cycle – Week 2 – Day 2:


Back Squat: 1×10 @ 60%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80%

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

Warm-up accordingly, then work through the Back Squats resting only 90 seconds between sets, and ideally work right into the Front Squats with only 90 seconds of rest.


2) 10 minute AMRAP:
1 Squat Snatch 155/105
1 Muscle-up
2 Squat Snatch 155/105

2 Muscle-up
3 Squat Snatch 155/105
3 Muscle-up
and so on…

Snatches must be Squat Snatches. This ladder continues to build until 10 minutes is up. If you can’t do a muscle-up you can work an assisted Muscle-up, or sub out 2x the amount of reps in Pull-ups and a Pressing motion, with ideally those movements being Chest-to-bar Pull-ups and Ring Dips.

Competitors:

3) Weight Pull-ups: 5-5-5-5

Rest 90 seconds between sets. Each set should be as heavy as possible. Use any device to weight yourself, doesn’t matter.

4) AQAP:
400m Kettlebell Farmers Walk 70/53

You may chalk your hands once at the start, you may not bring chalk along for the ride. Obviously no straps as the goal is grip work here. If you can run with the weight by all means go for it, we are looking for fastest time.

For results post weight of each set of your squats and total reps of met-con completed along with any scaling used (if you sub muscle-ups, count 2 pulls and 2 pushes as 1 rep). For competitors post weight of each set of pull-ups and time to complete Farmer’s Walk along with scaling if scaled.

Post results/thoughts to comments

Another solid technique/efficiency video for you guys to watch

– Jade