June 3, 2019 - "The Chief"


M-1: Back Rack Lunge

10-10-10, 2x10

Build up to a weight with solid mechanics, leaving 2 reps left in the tank, repeat that weight for two more set. Note: These are in place, stepping forward.

M-2: "The Chief"

AMRAP 5x3:00, 1:00 rest

3 Power Cleans

6 Pushups

9 Air Squats

Option A: 135/95#

Option B: 115/75#

Option C: 75/55#

Repeat for a total of five cycles, resting 1:00 between cycles. Score continously (i.e. start each cycle where the previous one left off, so if an athlete finishes the first cycle with 3 rounds + 2 power cleans, they begin the second cycle with the third power clean.) GEAR: 2.5

Cooldown:

Couch Stretch, 1 min per side

https://youtu.be/Fg-lwNBzVV8"

Extra Credit:

4x10/side

Single Arm Strict Press

Single Arm DB Row

Smooth and Controlled

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