Back Squat
1 x 5 (65%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)

Front Squat
1 x 5 (60%)
1 x 5 (65%)
1 x 5 (65%)
1 x 5 (65%)

Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
www.mikesgym.org/programs/uploads/hatchsqt.xls

For time:

5 rounds

5 thrusters 52,5kg
10 toes to bar
15 box over jump

For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball
15 cal row
Remaining time max rep alt. DB snatch (YGIG)

A: 4 sets
3min ON/1 min OFF
8 Kb Sumo Deadlift High Pull@24/16kg
8 Kb push press
8 Burpee over KB

B: 4 sets
3 min ON/1 min OFF
8 Goblet KB lunge (4/4)@24/16kg
8 USA swing
8 plank up

Alternate A&B ( 4 sets each )

4x 2min on/2min off
A.
5 Devil presses
4 DB Box step over
+ max cal in remaining time
B.
3 rounds of:
3 Push ups
5 Sit ups
7 Air squats
+ max WB in remaining time

6-5-4-3 reps of Deadlift
@75%++ of 1RM

AMRAP 14

30 Deadlift @ 60% heaviest OTD
40 Jump Over Barbell
200m Run

Rest 0:30 between rounds

-hang snatch pull + 2 hang squat snatches

Bench press 5x5
Use same weight. If you can do all reps add 2.5kg next time. If not, reduce weight 2.5kg next time.

*split both side *rack/blocks

2+2@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x[2+2]@-10%
*target load of max ~85%, rest btw sets 3-4min