HATCH SQUAT & OHS

Mobility WOD-Quick Test. Does your overhead squat suck because of tight shoulders or tight hips & ankles?

(A) Back Squat - 1x8 @65% - 1x8 @70% - 1x8 @75% - 1x8 @80% 
Front Squat - 1x5 @60% - 1x5 @65% - 1x5 @70% - 1x5 @75%

(B) OHS - 60/40 

Perform 60 reps & any time you lose lock out or bar is lowered, Run 400m
Record sets & reps & run times

FESTIVUS & DODGE BALL

Come celebrate Festivus with a game of Dodge Ball followed by a BBQ & screening of the movie Dodge Ball on the BIG SCREEN, full cinema size. We aim to kick off Dodge Ball & Feats of Strength at 10.30am

SNATCH De LOAD

(A) SNATCH 
Build to a ME lift on Snatch over 6 attempts, then take 60% of your heaviest load & perform 2-2-2-2-2
Rest as required & make these reps as perfect as your ability allows.

(B) 12min AMRAP
5 Deadlifts 110/80
10 Push Press 55/40
15 TTB

                                                                                                      
The man who removes a mountain begins by carrying away small stones
Chinese Proverb

ROPE SKILLS

Mobility WOD-Prepare for or Recover from Rope Climbing

(A) Skill - Rope Climbs
(Prep Group - Handstand walk/Rope Climbs)

(B) 20min AMRAP
1/2 Gasser
1 Rope Climb 15/12ft (2 pumps for new climbers)
10 DB/KB  G2O AHAP (5 EACH ARM)

(C) 45 Pull ups (Not for Time) In as few sets as possible

DE LOAD WEEK

(A) Back Squat - 1x8 @65% -  1x8 @70% -  1x6 @80% - 1x6 @85%
Front Squat -  1x5 @70% - 1x5 @75% - 1x5 @80% - 1x5 @85%
**Prep Athletes perform Muscle Ups between Squats. (1 after the first set, 2 after the 2nd etc)
If no M/U then Chest to Ring.

(B)  15min AMRAP
1x Bear complex
5x push ups
10x KB Swings 24/16 (Bottoms Up)
*Bear Complex = Clean + thruster + back squat + thruster. Make this movement as fluid as possible.
 **Choose own weight & feel free to increase load throughout.