WOD:

1) Hatch Cycle – Week 6 – Day 1:

Back Squat: 1×6 @ 70%, 1×6 @ 80%, 1×3 @ 90%, 1×2 @ 95%

Front Squat: 1×5 @ 65%, 1×4 @ 75%, 2×4 @ 80%

Warm-up appropriately for your lifts, then once you get going rest absolutely no more than 90 seconds between each set, this includes the transition from your last set of Back Squats to your first set of Front Squats.


2) 7 minute AMRAP:
7 Hang Power Snatches 95/65
7 Overhead Squats 95/65
7 Chest-to-bar Pull-ups

Some Overhead Squat thoughts/ques for you guys

Competitors:

3) EMTOM – 10 minutes: Strict Handstand Push-ups

Every-minute-on-the-minute perform a set of Strict Handstand Push-ups. Your reps should be the same for every set, so pick something you can sustain. If you can’t do these scale the load, not the range of motion.

For results post weight of each set of Squats, and Rounds plus Reps for the Met-con along with any scaling used. Competitors post reps of Handstand Push-ups and any additional comments.

Post results/thoughts to comments

– Jade