BBG
20 min to find 1RM snatch, then CnJ
BWCF
8 min of Cindy
rest 2 min
row 50 cal
Midline
20 superman back extensions
20 hollow rocks
x 4 rounds
*5 min
Conditioning
15.4
or
class’ choice
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BBG
20 min to find 1RM snatch, then CnJ
BWCF
8 min of Cindy
rest 2 min
row 50 cal
Midline
20 superman back extensions
20 hollow rocks
x 4 rounds
*5 min
Conditioning
15.4
or
class’ choice
CnJ
10 min to est a 3RM TnG Clean
BWCF
1500m run
Strength
5x ME HSPU, strict HSPU, or deficit HSPU
*depending on your skill level
**modify with 5x ME rounds of Bench Press (95/55)
*15 min
Conditioning
5 front squats (135/95)
7 toes to bar
9 kbs (70/53)
rest 1:1
AMRAP in 15 min
Snatch
10 min to est a 3RM TnG snatch
BWCF
1500m row
Strength
Hatch Cycle Wk 10, Day 2 (HBBS ONLY)
or use the 15 min to est a 1RM HBBS
*15 min cutoff
Conditioning
500m sprint row
rest row time
20m front rack walking lunge (95/65)
100m run
20 push press
100m run
20 hang squat snatches
100m run
20m OH walking lunge
*15 min cutoff
CnJ
10 min to est a 1RM Clean+hang clean+jerk
BWCF
400m run
30 burpee pull-ups
(can be broken down to burpees and pullups)
*10 min cutoff
Strength
10 tempo pullups (fast up, slow descend)
20 V-ups
:30 hollow hold in pushup position
x 3 rounds
*10 min time cap
-for quality, not time
Conditioning
1k run
then,
21-15-9
thrusters (105/75)
bar-facing burpees
then,
1k run
*18 min cutoff
Snatch
10 min to est a 1RM snatch +hang snatch+OHS
BWCF
400m run
50 kbs (53/35)
50 double unders
400m run
*10 min cutoff
Strength
Hatch Cycle Wk 11, Day 1 (HBBS ONLY)
or use the 15 min to find your new 1RM HBBS
*15 min
Conditioning
500m hose drag
20m tire flip
20 deadlifts (155/105)
20 hang power cleans
*12 min cutoff
OPEN WORKOUTS WILL BE PERFORMED 9-11am AS A GROUP
Competitors, Judges, and Spectators only please.
BBG
30 min to find 1RM snatch, then CnJ
Midline
50 ab roll outs
Conditioning
*class’ choice*
OPEN WORKOUTS WILL BE PERFORMED 430pm-630pm AS A GROUP
CnJ
2 bear complex
*power clean
*front squat
*push press
*back squat
*push press
(BW)
EMOM x7 min
BWCF
6/8/10
cal row EMOM x7
Midline
ME partner leg throws
x 3 rounds
*5 min
Conditioning
30 wall balls (20/14)
30 double unders
400m run
AMPRAP in 25 min
Snatch
5 OHS (BW)
EMOM x7 min
burpees during rest
*score is burpees
BWCF
with a 7 min clock
500m hose drag
burpees until clock ends
*score is burpees
Strength
Hatch Cycle Wk 10, Day 2
Conditioning
12-9-6
Muscle Ups
box jumps (24/20)
*10 min cutoff
CnJ
1 clean
2 front squats
2 jerks
EMOM x7 min
*this drill is meant to develop the snatch while also getting the heart rate up. Do not allow yourself to rest too much or attempt a weight too heavy
BWCF
100 kbs (53/35)
1 burpee EMOM until work is done
*8 min
Midline
ME hollow rocks
rest 1:1
x3 rounds
*5 min
Conditioning
2-4-6-8-10…
thrusters (95/65)
bar facing burpees
AMRAP in 7 min
rest 3 min
2-4-6-8-10…
handstand pushups
pistols
AMRAP in 5 min
rest 2 min
ME Cal row in 3 min