RHYMES WITH THATCH

Competition Class

Strength

Skills&Drills

GYMASTICS CONDITIONING

5min AMRAP
30-20-10
m HS Walk
GHD Sit-ups

5min AMRAP
2 - 4 - 6 - 8 - 10... Burpee Box Jump Overs 30/24
1 - 2 - 3 - 4 - 5 .... Muscle Ups

5min AMRAP
6 MB Over the Shoulder 150/100 (AFAP)
10 ALT Pistols 35/25

Rest 3-5min between AMRAPs

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
Power Clean
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

 

MetCon

CLASS

HATCH WK4D2
Back Squat
4x8 @ 65/70/75/80
Front Squat
4x5 @ 60/65/70/70

For Time:
400m Run
40 DB Hang Clean & Jerk 50/35
400m Run