Like a Baby Praying Mantis

Strength

HATCH W11D1

FITNESS
2 Rounds
10 banded lateral glute walks each
20 alternating banded marching glute bridges

5 x 3 Tempo Goblet Squats (2.2.2)

5 x 1 Pause Back Squat + 1 Back Squat

PERF / COMP
HATCH W11D1
Back Squat
1 x 5 @ 60
1 x 3 @ 70
2 x 2 @ 80 / 90
2 x 1 @ 95 / 103
Front Squat
4x5 @ 60/70/75/75

MetCon

15 - 12 - 9 Reps For Time:

FITNESS
15 - 12 - 9 Reps For Time:
Burpee Box Step Ups or Jumps 24/20
DB Snatch left 35/20
DB Snatch right 35/20

PERF / COMP
15 - 12 - 9 Reps For Time:
Burpee Box Jumps 24/20
DB Snatch left 50/35
DB Snatch right 50/35