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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