Like a Baby Duck

Strength

HATCH W9D2

FITNESS
2 x 10L/R Mini-band walks
2 x 10L/R Single Leg Glute Bridge
5 x 5 Zombie Squats (RPE 6)
2 x 8L/R Cossack Squats (elevate loading leg)

PERF / COMP
HATCH W9D2
Back Squat
4x5 65 / 75 / 75 / 75
Front Squat
4x5 @ 65%

MetCon

3 Rounds for Time:

FITNESS
3 Rounds for Time:
5 Inchworm Walk Outs or SCL Wall Walks
10 Box Step or Jump Overs 24/20
20 Alt DB Hang Snatch 35/20
10 Box Step or Jump Overs 24/20

PERFORMANCE
3 Rounds for Time:
5 Wall Walks
10 Box Jump Overs 24/20
20 Alt DB Hang Snatch 50/35
10 Box Jump Overs 24/20

 

COMPETITION
3 Rounds for TIme:
5 Wall Walks
10 Box Jump Overs 30/24
20 Alt DB Hang Snatch 70/50
10 Box Jump Overs 30/24