Monday November 27, 2023

Warmup

1:30 bike/row

Side shuffle (down& back)

10 air squats

Knee pulls (down)

Quad pulls (back)

10 cossack squats

Reverse lunge (down)

5 inchworms + 10 duck walks (back)

Mobility

10 squat to stands

:20/side samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Hatch W11D1

Back Squat

1x5 @ 60%

1x3 @ 70%

1x2 @ 80%

1x2 @ 90%

1x1 @ 95%

1x1 @ 103%

Front Squat

1x5 @ 60%

1x5 @ 70%

2x5 @ 75%

WOD

Burpees (over the bar)

Hang Power Cleans

Shoulder to Overhead

15/12/9

F:  regular burpees; light barbell or double DB

P1:  95/65

P2:  75/55

C:  115/75 or more