HATCH is BACK!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A. 3 x 3 Muscle Snatch (work through all 3 sets before moving to tall snatch)
3 x 3 Tall Snatch (work through all 3 sets before moving to sotts)
3 x 3 Sotts Press

B. Snatch Waves
3 @ 65 / 70 / 75
2 @ 70 / 75 / 75 / 80 / 80
1 @ 75 / 75 / 80 / 85 / 80 / 80

C. 5 x 1 Snatch Pull + 1 Hang Snatch Pull @ 100%

GYMNASTICS

A. 3 Rounds
5 Ring Swings
4 Low Ring Transitions
3 Kipping Ring Dips

B. 60% of best UB Muscle Up set + 1
Rest 1min
50% of best UB Muscle Up set
Rest 1min
40% of best UB Muscle Up set
Rest 1min
30% of best UB Muscle Up set
Rest 1min, Repeat @ 30% until you reach 30+ MU

C. EMOM
1 Strict MU
once you reach 10, or miss a MU, 3 x 3 Strict C2R Pull-ups

MetCon

CLASS

HATCH WK 1 DAY 1
Back Squat
1x10 @ 60%
1x8 @ 70%
1*6 @ 75%
1*4 @ 80%
Front Squat
4x5 @ 60/70/70/70
*back squats off 1RM back squat
*front squat off 1RM front squat

For Time:
10 Power Clean & Jerk 155/105
75 Double Unders
10 Power Clean & Jerk 135/105
75 Double Unders
10 Power Clean & Jerk 115/75

10min time cap