Like a Baby Duck

Strength

HATCH W10D2

FITNESS

6 x 3 Back Squats

*work to technically sound, heavy 3

5 x 1 Pause Front Squat + 1 Front Squat

*2s down, 2s hold

 

PERF / COMP

HATCH W10D2

Back Squat

4x5 @ 60/65/70/75

Front Squat

4x5 @ 60/65/70/70

 

MetCon

10min AMRAP

FITNESS

10min AMRAP

Run 200m

12 Alternating Lunges

12 Alt DB Hang Clean & Jerk 35/20

 

PERFORMANCE

10min AMRAP

Run 200m

12 Alternating Overhead Lunges 50/35

12 Alt DB Hang Clean & Jerk 50/35

 

COMPETITION

Run 200m

12 Alternating Overhead Lunges 70/50

12 Alt KB/DB Hang Clean & Jerk 70/50