"Pug Life"

Strength 

Hatch Squat Week 7 Day 2

WOD

12 Minute AMRAP

5 Lateral Barbell Burpees

10 S2O (115/75)

15 Pull-ups

20 Hang Power Cleans

L2 - (95/65)

L1 - (75/45), Ring Row

OLYMPIC LIFTING 6pm Only

Warm Up- 2 Rounds: OH Lunges (turf and back), Sampson Stretch (turf and back), 10 OHS and 10 muscle snatches (from low hang)

Drill- 10-9-8-7-6-5-4-3-2-1 Power Snatch, 1-2-3-4-5-6-7-8-9-10 Front Squat  (50% of 2rm snatch)

Complex- 1 Hang Squat Snatch, 2 Power Snatch 1 Squat Snatch (Hold bottom of OHS for 3 count on the squat snatch)   5(1+2+1)

Strength- Find a 3 RM OHS (15 min cap)

Ca$hOut- 50 Hollow Rocks and 100 Flutter Kicks