OPEN GYM HOURS are 5:30-7am, 9:00-10:00am, 12-1pm and 4-7pm. There will be a programmed workout with optional strength/skill work.
Warm up: 3 minute jump rope + PVC drills for snatch
Strength: Snatch EMOM
-Every minute for 6 minutes
-1 Full snatch from the high hip (vertical torso)
-1 Full snatch from the mid thigh
-1 Full snatch from the floor
-Start with 40% of your 1RM
-Increase by 10% each round IF appropriate (no misses)
-Week 11, Day 2
30 reps for time
-Snatch 135/95 (sub 115/75, sub 95/55, sub 65/35)
Athletes completing the full version of ‘Hatch,’ will complete Week 11, Day 2. Athletes that completed the 8-week version of Hatch need to complete Week 10, Day 2 with their new percents.