Like a Baby Goliath Bird-eater

Strength

HATCH W9D1

FITNESS
5 x 5 Back Squats
*work to technically sound, heavy 5
5 x 3 tempo goblet squats
*2s down, 2s hold

PERF / COMP
HATCH W9D1
Back Squat
1x5 @ 60%
1x3 @ 70%
2x2 @ 80/90
1x1 @ 95%
Front Squat
1x5 @ 65%
3x4 @ 75/80/85%

MetCon

4 x 2min ON, 1min off

FITNESS
4 x 2min ON, 1min off
10 T2B or 20 Sit-ups
AMRAP Burpee Box Jump or Step Overs 24/20

PERFORMANCE
4 x 2min ON, 1min off
15 T2B
AMRAP Burpee Box Jump Over 24/20

COMPETITION
4 x 2min ON, 1min off
20 T2B
AMRAP Burpee Box Jump Over 30/24