Back Squat
1 x 10 (60%)
1 x 8 (65%)
1 x 6 (70%)
1 x 6 (75%)
1 x 6 (80%)

Front Squat
1 x 5 (60%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (75%)

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

6 kierrosta

2 min Soutu
30 sek lepo
2 min Pyörä/assault/echo
30sek lepo
2 min Yleisliike maastaveto+ kahvakuula heilautus (yhdellä kuulalla, vaihda kättä tarpeen mukaan)
30sek lepo

Kesto 45 min.

IN TEAMS OF 2...

ON A 30:00 RUNNING CLOCK...
100 Box Jump Step Down
100 Jumping Pull-ups
100 USA Kettlebell Swings
100 Walking Lunges
100 Knees to Elbow / Kipping Knee Raise
100 Push Press (20/15kg)
100 Plate Good Mornings (10/5kg)
100 Wall Balls
100 Burpees
100 Double Unders / Singles
In Time Remaining...
Max Cal Bike/Row/Ski

• P1 works while P2 rests. Split work as needed.

5-10-15-20-25
Ergo calories
DB hang snatches, left-arm (12.5/15 kg)
DB hang snatches, right-arm

scaled WOD
For time:
5 - 10 -15
Ergo calories
DB hang snatches, left-arm
DB hang snatches, right-arm

Deadlift

10-10-10

3+ reps in tank / not too heavy

PERFORMANCE

EMOM x 24 MINUTES
MIN 1 - 20 DB Goblet Alt. Lunges (50/35)
MIN 2 - 5 Deadlifts @ moderate+
MIN 3 - 1:00 Max Cal Bike/Row/Ski
MIN 4 - Rest

---

FITNESS

EMOM x 24 MINUTES
MIN 1 - 20 DB Goblet Alt. Lunges (light)
MIN 2 - 5 Deadlifts @ moderate
MIN 3 - 1:00 Max Cal Bike/Row/Ski
MIN 4 - Rest

• RPE 8
• Video https://vimeo.com/929449171?share=copy

Warm Up
2 rounds
2 min run (start easy, add speed)
5+5 squat strech
20 cossack squats
10 gtoh + halo and 10-15 goblet squats
20-30 bicycle crunch

Strenght
5 sets : 1 Pause Back Squat (1 sec) + 2 Back Squat @60-65-70-75-80% of 1rm
rest 2-3 min
Pause Front Squat 4x3reps@50-55-60-65% of 1rm (1 sec pause) (hyvä asento, vauhti säilyy ylös tullessa)
rest 2-3 min

Metcon
Running
1600m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
1 min rest
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)
rest 2 min
800m run @5km pr pace or a bit faster (mun vauhti assault runnerilla 15-17km/h)
1 min rest
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)

Optional Accessory Work
2-3 sets 8-12 bulgarian split squat R/L
2-3 sets 8-12 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
2-3 sets of: 10-15 banded standing trunk twits each side + 10-20 hollow rocks
rest as needed

Volleyball

Rx´d

4rounds:

50 DU
10 burpee over bar
5 squat snatch @50/35kg

rest 2min between sets

Scaled

4rounds:

30 DU
10 burpee over bar
5 squat snatch @40/30kg

rest 2min between sets

Target under 1,5-2min / kiihtyvä tahti, viimeinen päivän nopein, NOT ALL OUT !!

10-12min

45s machine
5+5 DB row
5+5 DB push press
5+5 DB thruster
10-15 sit up