Like a Baby White-eared Night Heron

Strength

HATCH W6D2

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)

HATCH W6D2
Back Squat
4x4 @ 75 / 80 / 80 / 80%
Front Squat
4x5 @ 60 / 65 / 70 / 70%

MetCon

5 Rounds for Time:

FITNESS

20 Alt DB Hang Clean & Jerk 35/26
20 Box step ups 24/20

PERF/COMP

20 Alt DB Hang Clean & Jerk 50/35
20 Box Jumps 24/20