GENERAL PHYSICAL PREPARATION
2 Rounds of:
10 Walking Lunges with OH Reach
10 Glute Bridge w. 1 count squeeze
10 Abduction with X-Band (Side Steps)
10 Walking Lunges with OH Reach
10 Glute Bridge w. 1 count squeeze
10 Abduction with X-Band (Side Steps)
Then,
5 Deadlifts
4 Muscle Cleans
3 Front Squats
2 Strict Press
*Add weight + repeat
STRENGTH/SKILL
Paused Front Squat (1×1)
*Pause below parallel for 1 count
*1RM
*Rest 2:00
*1RM
*Rest 2:00
METABOLIC CONDITIONING
The Chief (AMRAP – Rounds and Reps)
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Repeat for a total of 5 cycles
Rest 1 Minute between cycles
Score=lowest AMRAP total