Like a Baby Gator

Strength

HATCH W4D1

FITNESS

3 x 3 Tempo Goblet Squats 3.3.1

5 x 3 Back Squat

*RPE 7

2 x 10 alternating reverse lunge off a riser

*use small wood riser or 45# plate

PERF / COMP

HATCH W4D1

Back Squat

2x8 @ 65/70

2x6 @ 80/85

Front Squat

4x5 @ 70/75/80/85

 

MetCon

5 Rounds for Time:

FITNESS

5 Rounds for Time:

10 Power Cleans 75/55

10 Burpees over the Bar

 

PERFORMANCE

5 Rounds for Time:

10 Power Cleans 95/65

10 Burpees over the Bar

 

COMPETITION

5 Rounds for Time:

10 Power Cleans 135/95

10 Burpees over the Bar

 

*10min time cap