11/23/16: Wednesday
Hatch Squat Cycle
Week 4 / Day 2
then
10 Minute AMRAP
10 Deadlifts (225/155)
10 Calorie Row
10 Toes to bar
11/22/16: Tuesday: Oly Club 6:30pm
Bench Press
5×65%
5×75%
5+x85%
Then
5×10 Floor Press
Then
12 Minute AMRAP
5 muscle-ups + 10 ring dips
7 clean and jerks (135/95)
25 double unders
Masters New You
11/21/16: Monday
Hatch Squat Cycle
Week 4 / Day 1
Then
10 Minute AMRAP
10 Hurdles (24″/20″)
10 Wall-ball shots (20#/16#)
100m Run
11/18/16: Friday
10 Minute EMOM
2 Power Snatch (increasing weight)
then
7 Rounds for reps
10 Hang Power Snatch (75/55)
Remaining time in 1 minute, Max double unders
Rest 1 Minute
