Hatch Cycle W3D1
BS 65×8, 70×8, 80×6, 85×6
FS 60×5, 70×5, 75×5, 80×5
then in any order
– 500m row for time
– 2min max dips
– 2min box jumps
A. agility ladders for 10 minutes. do not stop moving.
3x50sec HEADstands. remember to be in a line, but it’s not vertical. from a profile view your arms should create a 90degree angle. and your ankles should line up over your hands. take a picture and instagram that shit.
B. 7 sets: 3-part-pausing power clean + pause hang clean
EMOM for 5 minutes: clean + hang clean. go heavier than the last couple of weeks.
C. your lifting program if you have one, otherwise do 3×15-20 RH, heavy!
practice L-sits on parallettes between sets. go for best positioning and keep legs locked out (I still don’t care that much for height right now)
D. your favorite!
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 70sec in german hang then do the Cool Down