Like a Baby Mallard

Strength

HATCH W9D2

FITNESS

2 x 10L/R Mini-band walks

2 x 10L/R Single Leg Glute Bridge

5 x 5 Zombie Squats (RPE 6)

2 x 8L/R Cossack Squats (elevate loading leg)

 

PERF / COMP

HATCH W9D2

Back Squat

4x5 65 / 75 / 75 / 75

Front Squat

4x5 @ 65%

 

MetCon

3 Rounds for Time

FITNESS

3 Rounds for Time:

25 Power Snatch 55/45

Run 200m

 

PERFORMANCE

3 Rounds for Time:

25 Power Snatch 75/55

Run 200m

 

COMPETITION

3 Rounds for Time:

25 Power Snatch 95/65

Run 200m