Like a Baby Madagascar Pochard

Strength

HATCH W6D1

FITNESS
2 x 10L/R Mini-band walks
2 x 20 marching glute bridges
5 x 3 Back Squats (RPE 6)
2 x 10 Alt Reverse Lunges off riser (plate or small riser)

PERF / COMP

HATCH W6D1
Back Squat
2x6 70% / 80%
1x3 90%
1x2 95%
Front Squat
1x5 65%
3x4 75% / 80% / 80%

MetCon

5 Rounds, for total time:

FITNESS
5 Rounds, for total time:
20 UB ALT DB Snatch 35/20
12 Burpees
Walk precisely 1min after each round

PERF / COMP
5 Rounds, for total time:
20 UB ALT DB Snatch 50/35
15 Burpees
Walk precisely 1min after each round