Accessory circuit:
- One arm dumbell row 10l/10r ( one knee+ one hand on bench)
- Ghd back extension 20-30
- L-sit 15-60s
- Band pull apart 30-50 reps

82,5/5 85/3 87,5/1
85/5 87,5/3 90/1

Hatch squat week 9 Day 1

5x3@85-95%

Max reps:

Kipping pull-ups (leave 2 reps in the bag)
30 Box jumps

Rest 3 min between rounds.

---

Highest/first max reps as score, rest in comments.

Päivän ykkönen

Kyykkyyn rive+kaks työntöö saksiin, nousu raskaaseen

Korokkeelta 4x4 power clean painolla

Korokkeelta 3x3 irrotus polven päälle ja hipaisu maahan, lisää painoa

4 rounds
- 12 DB snatch 55/35 lb
- 25 + 25 m Prowler push (light weight)

work rest 1/2