WOD:

1) Hatch Cycle – Week 4 – Day 1:

Back Squat: 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%

Front Squat: 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85%

Get your knees, hip, and achilles warmed up accordingly and then get right into it. Rest is 90 seconds, and only 90 seconds between sets, and this goes for the transition between Back Squat and Front Squat.

A few main points to review about the Front Squat
2) Open Workout 11.1 – 10 minute AMRAP:
30 Double-unders
15 Snatch 75/53
The Snatch for this workout can be any type, but given the light weight you should be working with something that you can easily Power Snatch and or Muscle Snatch.

Competitors:
3) Muscle-ups: 10 minutes Every-minute-on-the-minute
We are looking for Ring Muscle-ups here. You pick the number, but looking for something that you can be consistent with. Each Muscle-up must have full extension in the bottom and turnout if using a false grip. In addition these should be sets, so if for instance you pick 3 reps, it shouldn’t be 3 singles, it should be a set of 3. If you can’t do Muscle-ups, EMOTM for 10 minutes a movement that will help you get to the Muscle-up.

For results post weight of each set of Squats, and Rounds plus Reps for Met-con along with any scaling used. For competitors post reps for each set for EMOTM Muscle-up.

Maybe a video I’ve posted before, but one of my favorites, and one I try and listen to often.


– Jade