5×2 Snatch From Blocks 

*Build to around 85% 

*Have the bar start around mid knee for these 

*New Set Every 2:00

*Stack plates up to create blocks 

5×2 Squat Clean From Blocks 

*Build to around 85% …

5×8 Close Grip Bench Press 

*1-3 Pegboards After Each Set

*New Set Every 3:00 

*The close grip bench press is progressive and same set up as last week , try and build heavier than last weeks 10s, we will …

30:00 of running, biking, rowing, or walking

…

Back Squat 

1×10 @60% 

1×8 @65% 

1×8 @70% 

1×8 @75% 

*New Set Every 3 Minutes 

*After the 3 minutes is up we will be going right into the front squats 

*We will see how doing the squats Monday …

Every Minute on the Minute for 5 Minutes 

6 Touch and Go Power Snatches @135/95 

-1 Minute Rest 

Every Minute on the Minute for 5 Minutes 

6 Touch and Go Power Clean + Jerks @155/105 

-1 Minute …

Back Squats 

1×10 @60% 

1×8 @70% 

1×6 @75% 

1×4 @80% 

*New Set Every 3 Minutes 

*Hatch Squat Cycle is here! We will be basing all numbers off of our current 1-RM back squat and front squat numbers 

 …

5×3 Squat Snatch From Blocks 

*Build to around 75-80% 

*Have the bar start at mid knee for these 

*Focus on chest over the bar in the start position

*New Set Every 2:00 

*This will be following the same …

5x 10 Close Grip Bench Press @65-70% 

*3 Rope Climbs After Each Set 

*New Set Every 3:00

*We will be building on this close grip bench in the coming weeks, it will be a 5 week cycle 

*3 Fingers …

30 Minute Amrap 

100-200-300-400-500-600-700-800-900-1,000m..etc… Row 

*15/12 Calorie Echo Bike After Each Round 

*Score= How far you get in 30minutes

*Example- 100m Row then 15/12 Calorie Echo Bike, then 200m Row etc… 

*Females will go once they finish 700m …

5x 1 Hang Clean Below the Knee + 1 Hover Clean 1″ off the Ground + 1 Clean From the Ground 

*New Set Every 2:00 

*Last week of these complexes

*For the clean from the ground you can drop …