AMRAP 7:
1000/800m Ski (OR Row)
In remaining time:
Max reps SHSPU

• Rest 5:00

AMRAP 7:
1000/800m Ski (OR Row)
In remaining time:
Max reps Strict Ring Dips

• Rest 5:00

AMRAP 7:
1000/800m Ski (OR Row)
In remaining time:
Max reps DB Bench Presses 2x20/15kg

3 sets of
2 front squats (85-90%)
rest 30sec
6 push jerks
rest 2min between sets

4@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x4@-10%
*target load of max ~77%, rest btw sets 3-4min

3-5 rounds:
30sec Sorenson Hold
30sec Sandbag Bearhug Hold 60/40kg
15/15m SA KB/DB Suitcase Carry
- Rest 1-2min btw rounds

30 Rounds for time, IGYG-style (15 each):
7cal AB
5 Bar Over Burpees
3 Power Snatches 42/30kg
1 BMU

Power clean and jerk

10* @ 70%, Go every 0:20-0:40

• This is 10 singles with short rests in between.

Snatch 10* @ 70%, Go every 0:20-0:40

• This is 10 singles with short rests in between.

🦋🖤🦋🖤🦋🖤🦋

Hatch program week 3 day 1

A,
Every 1 min for 9 mins, alternating between:
3 Snatches, 70% 1RM
2 Snatches, 80% 1RM
1 Snatch, 90% 1RM

B,
For time:
12 Deadlifts@143/102kg
9 Ring Muscle-ups
9 Deadlifts
6 Ring Muscle-ups
6 Deadlifts
3 Ring Muscle-ups

Goal- Sub 8 minutes

C,
Rope Climbs 6-5-4-3-2-1

Rest 2 mins between sets.