Like A Baby Falcon

Strength

HATCH W3D2

FITNESS

20 Marching Glute Bridges

20 Mini Band Shuffle L and 20 R

5 x 3 Zombie Front Squats (Tempo 3.2.1)

3 x 10 Alternating Lunges (DBL suitcase DBs if able)

 

PERF / COMP

HATCH W3D2

Back Squat

1 x 10 @ 60%

1 x 10 @ 65%

1 x 8 @ 70%

1 x 8 @ 75%

Front Squat

4 x 5 @ 60/65/70/70

 

MetCon

8min AMRAP

FITNESS

8min AMRAP

5 Hang DB Snatch 35/20 Right

5 Hang DB Snatch 35/20 Left

5 Burpees

5 Box Jumps or Step Ups 24/20

 

PERF / COMP

8min AMRAP

5 Hang DB Snatch 50/35 Right

5 Hang DB Snatch 50/35 Left

5 Burpees

5 Box Jumps 24/20

 

COMPETITION

8min AMRAP

5 Hang DB Snatch 80/60 Right

5 Hang DB Snatch 80/60 Left

5 Burpees

5 Box Jumps 30/24