Like a Baby Turkey Vulture

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

 

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