Like a Baby Mosquito

Strength

HATCH W4D2

FITNESS

3 x 3 Zombie Front Squat

5 x 3 Goblet Box Squat

*build to challenging 5 with ~3 reps in reserve

3 x 8 Side Lunge / Cossack Squat w/ loading foot elevated

*goblet or barbell back rack

 

PERFORMANCE / COMPETITION

HATCH W4D2

Back Squat

4x8 @ 65/70/75/80

Front Squat

4x5 @ 60/65/70/70

 

MetCon

5 Rounds for Time

 

FITNESS

5 Rounds for TIme:

20 Alt DB Hang Clean & Jerk 35/20

12 Box Step or Jump Overs 24/20

 

*12min time cap

 

PERF / COMP

5 Rounds for TIme:

20 Alt DB Hang Clean & Jerk 50/35

12 Box Jump Overs 24/20

 

*12min time cap