GENERAL PHYSICAL PREPARATION
WARM UP
W/ empty BB:
10-8-6-4-2
RDLs
Low Hang Muscle Clean
Front Squat
Front Rack Reverse Lunge (total reps)
Barbell Row
10-8-6-4-2
RDLs
Low Hang Muscle Clean
Front Squat
Front Rack Reverse Lunge (total reps)
Barbell Row
STRENGTH/SKILL
Front Squat Wave (3-2-1-3-2-1)
*Example: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%.
*You are resting 2:00 between each set. (ie. 3 is one set, 2 is one set and so on.)
*This does NOT need to be a max, but should be based off of feel.
*You are resting 2:00 between each set. (ie. 3 is one set, 2 is one set and so on.)
*This does NOT need to be a max, but should be based off of feel.
METABOLIC CONDITIONING
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles