Hatch W1D1

back squat 60×10, 70×8, 75×6, 80×4
front squat 60×5, 70x5x3

then

for time:
clean (5L/5R)
clean – swing (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing (5L/5R)
clean (5L/5R)

15 minute time limit. Perform each line as written (1 clean + 1 swing + 1 snatch + squat, 5 times through before moving onto the next).

Compare to 02FEB2015. Post score to comments.

2 rounds

– seated shoulder extension, 2min
sitting with your butt and feet on the ground walk your hands behind you, ideally into a shoulder-width (or closer) grip. slowly inch your butt and feet forward while retracting the shoulder blades back.

– death march, 10m
See video explanation here.

– keg stretch, 2min

A.
5 rds or 15min of:
20 jump to target, 6″ above standing reach
3 pullups, strict
3 pullups, gymnastics kip
3 pullups, butterfly
6 rocking pistols, alternating
5 kb dead snatch (starts on floor every rep), 24/16kg

then

3x30sec HEADstands.

B.
7 sets:
clean + hang clean. pause at knee for both lifts. go heavier than last week

then

EMOM for 5 minutes:
clean + hang clean @80% of above

C.
(your lifting program if you have one, otherwise do 3×15-20 RH, heavy)

practice L-hangs between sets. go for best positioning, as opposed to time.

D.

5 min sets. join class to use timers and to be pushed by their movement.

5 min max snatches. only one switch allowed. putting the bell down or resting in any other position than overhead earns you a zero.

rest 5 minutes.

5 min max double kb clean & jerk. putting the bell down or resting in any other position than overhead earns you a zero.

E.
– accumulate 1min in german hang
– (see Cool Down)