Snatch/CnJ
22 min to est a 1RM snatch, then CnJ
BWCF
2k row
Rest 2 minutes
2k row
*22 min cutoff
Midline
30 sit-ups
15 hollow rocks
AMRAP in 6
Conditioning
Class' choice.
*12 min cutoff
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Snatch/CnJ
22 min to est a 1RM snatch, then CnJ
BWCF
2k row
Rest 2 minutes
2k row
*22 min cutoff
Midline
30 sit-ups
15 hollow rocks
AMRAP in 6
Conditioning
Class' choice.
*12 min cutoff
CnJ
5 cleans EMOM x7 min
end HAP
*TnG is preferred
BWCF
5 pullups
10 push-ups
15 squats
EMOM x7 min
Conditioning
50 double unders
40 kettle bell swings (53/35)
30 jump lunges
20 burpees
10m handstand walk
Rest 1 min
AMRAP in 30 min
Snatch
5 snatches EMOM x7 min
end HAP
*TnG is preferred
BWCF
1500m run
*12 min
Strength
Hatch cycle week 4, day 2
*20 min
Conditioning
21-18-15-12-9-6-3
Chest to bar pullups
V ups
*8 min cutoff
CnJ
5 power cleans EMOM x7 min
end HAP
*TnG is preferred
BWCF
Run 100m EMOM x7 rounds
*leaning rest between rounds
Conditioning
15 cal row
15 box jump overs (24/20)
Rest 1:1
x7 rounds
*18 min cutoff
1500m run
*12 min cutoff
Snatch
5 power snatches EMOM x7 min
end HAP
*TnG is preferred
BWCF
:30 ME wall balls
:30 rest
x7 rounds
Strength
Hatch Cycle week 4, day 1
*20 min
Conditioning
21-18-15-12-9-6-3
HSPU
-1 rope climb between rounds
*AMRAP in 8 min
INLAND EMPIRE BARBELL WILL BE COMPETING TODAY IN CHINO AT CF CHINO.
YOUR SUPPORT IS APPRECIATED.
ENJOY YOUR WEEKEND!!!
Snatch/CnJ
22 min to est a 1RM snatch, then CnJ
BWCF
10 pull-ups
15 push-ups
20 sit-ups
25 squats
x5 rounds
*22 min cutoff
Midline
10 hollow rocks
10 v-ups
AMRAP in 5 min
Conditioning
Class' choice.
*12 min cutoff
CnJ
4x1+1 hi hang CnJ
(+1 round is an additional ME round at 85% of your heaviest set)
*12 min
BWCF
30 double unders
30 ball slams
30 squats
x3 rounds
*12 min cutoff
Conditioning
2k row
30 kb snatches (53/35)
1k run
*20 min cutoff
Snatch
4x1+1 hi hang snatch
(+1 round is an additional ME round at 85% of your heaviest set)
*12 min
BWCF
120m shuttle run (20mx6)
20 mt climbers
100m run
10 burpees
AMRAP in 12 min
Strength
Hatch cycle week 3, day 2
*20 min
Conditioning
20m OH walking lunge (95/65)
100m run
20m OH walking lunge (115/80)
100m run
20m OH walking lunge (135/95)
100m run
20m OH walking lunge (155/105)
100m run
AMRAP in 8 min
*8 min cutoff
CnJ
4x1+1 hi hang power CnJ
(+1 round is an additional ME round at 85% of your heaviest set)
*12 min
BWCF
500m run
50 sit-ups
50 push-ups
500m run
*12 min cutoff
Conditioning
50-40-30-20-10
10-8-6-4-2
Wall balls (20/14)
Muscle ups
*20 min cutoff