Monday
Skills
Snatch High Pull-Hang Power Snatch-Hang Snatch
Build up to a heavy single
Metcon
55 Handstand Push Ups
55 Cal Row
55 Wall Balls
55 Deadlifts 102/70Kg
*18 Minute Time Cap
Mobility
Couch Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side
Bonus Core
EMOM 10
15-30 seconds hollow hold
*Score is the shortest time you spend in the hollow
Tuesday
Strength
Hatch Week 10
Back Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%
Metcon
4 Rounds
8 Left side Ring Rows
8 Right side Ring Rows
Left Hand Turkish Get Up
8 Left Hand Overhead Walking Lunge Steps
8 Burpees
Right Hand Turkish Get Up
8 Right Hand Overhead Walking Lunge Steps
Mobility
Pigeon Stretch – 2 MIns per side
Wrist/Forearm Stretch – 2 Mins
Bonus Core
30 Hollow/Arch Rolls
Bonus Work
30 Seconds Assault Bike
3 Minutes rest
*You need the full three minutes
Wednesday
Skills
Push Press-Push Jerk-Split Jerk
Build up to a heavy single
Metcon
8 Rounds
1 Sled Drag (50′)
Max Effort Strict Handstand Push Ups
*Rest 60 seconds between rounds
Mobility
Couch Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Core
4 Rounds
40 Seconds Right Side Plank
20 Seconds Rest
40 Seconds Left Side Plank
20 Seconds Rest
Bonus Work
12 Minutes Max Distance Row
(Stroke rate cannot exceed 28 s/m)
Thursday
Strength
Week 4/6
A) Pendlay Rows
4 x 5
B) Chin Ups
4 x Max Effort
C) 50′ Handstand Walk
Metcon
10,9,8…3,2,1
Dumbbell Thrusters
Strict Toes to Bar
Mobility
Couch Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side
Bonus Core
5 Max Effort D-Ball Holds
*Hold at stomach, hands cannot touch each other
Friday
Strength
Back Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%
Metcon
4 Rounds
400m Run
15 Burpee Box Jump Overs
Mobility
Pigeon Stretch – 2 Mins per side
Standing Calf Stretch – 2 MIns per side
Bonus Work
3 Sled Pulls
3 Overhead Yoke Walks
Saturday
17.4
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side