Like a Baby Magpie

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