THE MOBILITY
Hamstring Smash (Box Lax Ball)
4 Point Banded Hamstring
THE WARM-UP
Leg Swings Front to Back
Leg Swings Side to Side
Back Squats 10-6-6 (build to first set weight)
THE STRENGTH
Last week of Hatch!
Week 12 Day 1 of our Squat Program
- It's a deload week from the program after hitting very heavy percentages last week. The body needs weeks of rest and repair in order to get stronger, so be smart with the percentages.
- With these lighter percentages slow down your tempos and work on depth and quality of the squats
On a 3:00 Loop, complete all back squat reps before moving to all FS reps.
ACTIVE REST
Be sure to get your Active Rest in!
Step-Ups --> Step-overs (start with a lower box and a lighter weight)
Dumbbell Hang Power Snatch ( DB HPS)
Gravel Jog
ROW - use this time to see how long the row will take you!
THE MET-CON
4 Rounds 3:00 work/3:00 rest
Single Arm Dumbbell Box Step Over Technique
-we will be using one db (unlike the video). You can choose whether you want to go long ways or short on the box.
Run
* In the time remaining of the 3:00, you will AMRAP the next two movements.
-DB Box Step Overs and Hang Power Snatches
SCORING ETC.
1. YOU WILL HAVE 2 ROUNDS TO TRY AND GET TO THE AMRAP. IF YOU FAIL TO GET TO AMRAP AFTER 2 ROUNDS, YOU MUST SCALE BACK
2.IN ORDER TO CLAIM AN RX SCORE, YOU MUST GET TO THE AMRAP AND COMPLETE AT LEAST 1 REP AND COMPLETE THE RUN EVERY OTHER ROUND
3.YOUR ROW TIME IS GOING TO MAKE OR BREAK THIS WOD. WHEN SCALING BACK, THIS IS WHERE WE WANT YOU TO DO IT. YOUR ROW SHOULD BE RIGHT AROUND THAT 1:00 MARK.
THE FINISHER
Back Rack Walking Lunge
