WOD:

1) Hatch Cycle – Week 9 – Day 1:

Back Squat: 1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95%

Front Squat: 1×5 @ 65%, 1×4 @ 75%, 1×4 @ 80%, 1×4 @ 85%

Warm-up appropriately, upon starting your working sets, rest no more than 90 seconds between sets including the transition from Back Squat to Front Squats.

2) 4 rounds AQAP:
5 Power Cleans 185/123
10 Burpees
200m Run
40 Double-unders

Extra Work:

3) Turkish Get-up: 3×3

Go as heavy as possible. Alternate sides on each rep. Rest 90 seconds between sets.

4) Good Mornings: 3×15

Heavier than last time. Rest 90 seconds between sets.

For results post weight of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post weights for each set and thoughts.

Post results/thoughts to comments