Wednesday, April 17th

For the next 12 weeks we are going to be running a modified Hatch Squat Program. This will involve squatting twice a week, often doing back and front squats in the same day. Every Monday I will list what days that week we are squatting, and if you are squatting in class (like today), or if you need to come early (or stay late) to squat before/after class (like this Saturday).

It is MUCH more important that you squat deep, fast, explosively, and with good technique, than it is to go heavy. Some days will be light and easy, other days will be very hard. Please don't go heavier than the listed percentages.

If you don't know your Back Squat 1RM, assume it is 20% than your recent heavy 3x6 back squat working weight. (so in my case, 290 x 1.2 = 348). It is smarted to round down 5-10% than it is to go too heavy.

Skill:
2 Rounds
15 Pull-ups
Max Strict Ring Dips (weighted if you can do 10+)
50 ft Prowler Push
50 ft Bear Crawl

Back Squat:
(warm-up, obviously)
1x10 @ 60% of Squat 1RM
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%


Metcon:
4 Rounds
10 Back Squats (135 / 95)
15 Burpees
400m Run