Barbell Work:
1) 5x2 Muscle clean thrusters AHAP (from bottom, drive with legs, turn over fast and catch in full squat then finish with a thruster) -- rest 60s
2) 5x1 Power clean + Hang power clean + 2 Jerks AHAP -- rest 60s
Strength:
1) High bar back squat; 1x5 @ 60%, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 75%
2) Front squat; 1x5 @ 60%, 1x5 @ 70%, 1x5 @ 75%
* This is the final day of the Hatch squat cycle, a new cycle will begin based on the PR you (hopefully) set last week
Work Capacity:
4 Rounds for time of:
20 Burpees
20 KB Swings (53#/35#)
Row 1,000m (Done at 80-85% pace MAX)
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