Strength
Clean
Every 30 seconds for 5 minutes complete 1 Clean (full squat) @90% of 1rep max.
Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
Did 215 and then 225 for last rep

Conditioning

Groups A & B

AMRAP in 6 minutes:
• 2 Handstand Push-ups
• 4 Ring Rows
• 8 Overhead Walking Lunges

Rest 2 minutes

AMRAP in 6 minutes:
• 2 Ring Dips
• 4 Ring Rows
• 8 Overhead Walking Lunges

Group C
AMRAP in 12 minutes:
• 2 Muscle-ups
• 10 Handstand Push-ups
• 20 Overhead walking Lunges- 45 lbs

Chose C

Got 4 rounds plus 3 reps

Skill
Snatch - 70kg
C&J - 90kg

Strength
3-3-3-1 Front Squats
(90kg - 100kg - 110kg - 120kg)
3x5 Weighted Wide-Grip Pullups (25kg)

Midline
3x10 Back Extensions (15kg)
3x10 seconds L-sit Hold with perfect form (30s rest)

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 3x30m, 3x50m
6xStanding Double Long Jump
800m Run + Static Stretching (Cooldown)

Strength
Squat 1-1-1-1-1

Bench 1-1-1-1-1

“Level Up Test”
you have 2 attempts, within 5 minutes, to get a max number of unbroken double unders. - 3 DU

If you got 24 or under, The wod will be a 8 minute ladder.

Wod
Ladder

10 Double Unders - only did 5 DU

1 Burpee

10 Double Unders

2 Burpees

10 Double Unders

3 Burpees

etc…10 Double Unders, 4 burpees, 10 Double Unders, 5 burpees, 10 Double Unders, 6 burpees, cont…

The Double Unders remain the same, but the burpees go up by one per each round, score is number of repetitions performed - 116

This was my first time doing FS since hurting my back so I was a little bit nervous and was SUPER careful with getting FULL ROM and also not pushing too much and keeping perfect form on all FS.
I did these off the rack as well.
I did break up the FS
R1: unbroken
R2: 9 + 3
R3: 8 + 4
R2: 8 + 4
R2: 8 + 4

Warmed up with 45 x 6, 85 x 6, 105 x 6, 125 x 6
Burpees were o.k.
Good WOD... If I was not being as super careful it would have hurt more but still a good WOD. I think if I was 100% I would try to make each round unbroken to see how I would deal with that.

1600m run, warm up

5 Rounds, NOT for time:
10x Med Ball Clean (14lb ball)
10x Box Jumps, cycling, 20" box

C&J Assistance:
Press from Split 3x5 @ 55lbs
(in between 20 seconds hollow rocks)

Split Jerks, work to heavy single
6x1 65-75-85-95-105-115-125 (went for a 7th!!!)

Complex:
2 clean + 1 jerk (4x) @ 85-85-95-95

3 Rounds:
Front Squat 6x @ 85
CTB 5x
Plyo pushups 8x

Core:
4x20 Supermans
4x20 V Ups

Capacity:
4 minutes work, Tabata Airdyne
20:10

(Airdyne makes me HATE my life......)

Strength
3 x 50m Sled Drag -- Weight should be enough to slow you down throughout the drag but not force you to stop.
Sled had 90 lbs added. Seemed like a little more than 50m

WOD:
Death By DB Thrusters, moving up by 1s's.
At the call of "GO!" complete 1 DB Thruster, the following minute do 2, and 3 the minute after that. Continue in this fashion until the clock catches you.
11 rounds and then 9 reps with 44 lbs each hand.

Was pretty gassed from the sled so the thrusters were rough. I was holding the dumbells too far forward. I moved about 3 ft forward over the course of the WOD. Just think about keeping the elbows up. Also a little wider on the stance maybe.

Warmup:
3 Rounds
10 HR Pushups
20 AbMat

WOD:
AMRAP 10 min
25 yard lunge
50 yard run

*9 rounds completed

rest 5 min, then...

AMRAP 10 min
5 pull-ups
10 pushups

*11 full rounds and 5 pull-ups

Warmup:
Row 1000m in 4:16

Squat
8x175
8x185
6x215
6x225

F Squat
5x145
5x155
5x165
5x175

Handstand and HSPU work before and after

Ran 800m in 3:07 at the end

Took a week off from Hatch Squat program, Going to get back into it. All those metcons are starting to burn me out. I need to break it up.

Strength:
3×5* Bench Press (1st Set @ 65% 1RM, 2nd @ 75%, 3rd @ 85%)

Conditioning – 3 Rounds For Time:
500m Row
12 Bodyweight Deadlifts (@185#)
21 Toes-to-Bar

Extra Credit:
Max Effort Plank Hold (Push-Up Position) (Result: 60 seconds)

Warm Up

Hollow rock, superman hold
15 secs, 30 secs, 60 secs, 90 secs, 60 secs, 30 secs, 15 secs

Russian Kettlebell swings 35lbs
Squats
Push ups
-when form goes, run 200m, then do next discipline

Workout
5 rounds
10 Russian kettlebell swings 35lbs
10 squats
?
?
20 double unders

10 min cap
Result: 4 rounds + 43

Strength
20 mins to find squat clean 1 rep max
25x1, 35x1, 45x1, 65x1, 85x1, 95x1, 105x1, 115x1 (PR!)
*failed once at 115, didn't get out of squat. prob could do 120. need to work on opening up hips during the clean