HAPPY BIRTHDAY KAT

(A) SQUATS

BACK SQUAT
1x6 @65% - 1x6 @75% - 2x6 @80%

FRONT SQUAT
1x5 @60% - 1x5 @65% - 2x5 @70%

(B) 3Rnds For Time
28 Deadlifts - BW
28 KB Swings - 24/16
28 Walking Lunges - Use KB

THEN STRAIGHT AFTER THE 3 Rnds

RUN 280m

SNATCH

(A) SNATCH
70% 1-1-1-1-1
Add 5kg & perform a single
Add 2.5kg & perform a single
Add another 2.5kg
Add another 2.5kg
Add another 2.5kg
Add another 2.5kg
Add another 2.5kg
*Any misses, drop back to previous weight. 12 lifts in total once 70% is started.

(B) Individual
21-15-9
C2B Pullups
Burpees

(B) Team
42-30-18
C2B Pullups
Lateral Burpees

Athletes A and B partition C2B Pullups as needed. Lateral Burpees are performed with Athlete A laying facedown, Athlete B performs a burpee next to Athlete A and then laterally jumps over them and back and then lays face down in their original starting spot. Athlete A then jumps to their feet and claps overhead, performs a lateral jump over Athlete B and back. This pattern continues until all reps are completed.

FIGHT GONE BAD

"Thoroughly warm up all movements in fight gone bad"
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
(1) Wall Ball (reps)
(2) SDHP 30kg (reps)
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) Row (calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Compare here

Design & Engineer Update

Jerk Box Tops stage 1 are underway

HATCH SQUAT WEEK 5 - DAY 1

(A) BACK SQUAT -  1x8 @65% - 1x6 @75% - 1x4 @85% - 1x4 @90%
FRONT SQUAT - 1x5 @70% - 1x4 @80% - 1x3 @85% - 1x3 @90%

(B) BABY LIZ - 15-12-9 (Sub 10min)
Full Clean - 61.25/43
Ring Dips