Like a Baby Mallard

Strength

HATCH W3D1

FITNESS
3 x 3 Tempo Goblet Squats (light to medium load - 3s down, 3s hold, fast up)
3 x 5 Back Squats (RPE 6)
3 x 6 Cossack Squat each side (goblet or DBL suitcase DBs if able)
*rest 90s-2min b/w sets

PERF/COMP
HATCH W3D1
Back Squat
2 x 8 @ 65/70%
2 x 6 @ 80/85%
Front Squat
4 x 5 @ 60/70/75/80%

MetCon

10min AMRAP

10 Strict Press WT1
10 Strict Press WT2
10 Push Press WT3
10 Push Press WT4
10 Push Jerk WT5
10 Push Jerk WT6
AMRAP Push Jerk WT7
**FIT: Perform 75 Single Unders after each round
**PERF/COMP: Perform 50 Double Unders after each round

FIT: 1: 45/35, 2: 55/40, 65/45, 75/55, 95/65, 105/70, 115/75
PERF / COMP: 45/35, 75/55, 95/65, 115/75, 135/95, 155/105, 185/125