Like a Baby Mosquito

Strength

HATCH W3D2

FITNESS
20 Marching Glute Bridges
20 MinI Band Shuffle L and 20 R

5 x 3 Zombie Front Squats (Tempo 3.2.1)

3 x 10 Alternating Lunges (DBL suitcase DBs if able)

PERF / COMP
HATCH W3D2
Back Squat
1 x 10 @ 60%
1 x 10 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
Front Squat
4 x 5 @ 60/65/70/70

MetCon

8min AMRAP

FITNESS
8min AMRAP
5 DB Snatch 35/20 Right
5 DB Snatch 35/20 Left
5 Burpees
5 Box Jumps or Step Ups 24/20

PERFORMANCE
8min AMRAP
5 DB Snatch 50/35 Right
5 DB Snatch 50/35 Left
5 Burpees
5 Box Jumps 24/20

COMPETITION
8min AMRAP
5 DB Snatch 80/60 Right
5 DB Snatch 80/60 Left
5 Burpees
5 Box Jumps 30/24