Like a Baby Duck

Strength

HATCH WK2 D2

FITNESS

2 Rounds

20 lateral mini-band steps left & right

20 marching glute bridges

5 x 5 Back Squats

3 x 5 slow negative step downs from box

 

HATCH WK2 D2

Back Squat

1x10 @ 60%

3x8 @ 70/75/80

Front Squat

4x5 @ 60/65/70/70

 

MetCon

3 Rounds for Time:

FITNESS

3 Rounds for Time:

25 Hang Power Snatch 45/35

200m Run or 250/200m Row or 750/600m Bike

 

PERF / COMP

3 Rounds for Time:

25 Hang Power Snatch 75/55

200m Run or 250/200m Row or 750/600m Bike