Like A Baby Cassowary

Strength

HATCH W7D1

FITNESS
2 Rounds
20 Alt Backward Mini Band Walk
20 Marching Glute Bridges

5 x 1 2s Pause Back Squat + 1 Back Squat

2 Rounds
6/6 Cossack Squats (elevated 'working' leg)

PERF / COMP
HATCH W7D1
Back Squat
2x5 @ 70 / 80
1x2 @ 85
1x3 @ 90
1x1 @ 102
Front Squat
1x5 @ 65
3x4 @ 75 / 80 / 85

 

MetCon

21-15-9 Reps for Time:

FITNESS
21-15-9 Reps for Time:
Power Clean 95/65
STOH 95/65

PERFORMANCE
21-15-9 Reps for Time:
Power Clean 95/65
STOH 95/65

COMPETITION
21-15-9 Reps for Time:
Power Clean 135/95
STOH 135/95