The Chief
Accessory
Power Clean (Pre-Workout: Build up to a 3-position power clean)
Workout
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
Stretching
Metcon
2:00 Reach, Roll, and Lift
Extra Work
Metcon (Weight)
– STRENGTH 1 –
EMOM 15:
1 Hang Squat Snatch + 1 Overhead Squat
EMOM 15:
1 Hang Squat Snatch + 1 Overhead Squat
Metcon (Weight)
– STRENGTH 2 –
8 Sets For Load:
4 Back Squats
– Rest 1:30 between sets
– Use 70-75% of your 1-rep max
8 Sets For Load:
4 Back Squats
– Rest 1:30 between sets
– Use 70-75% of your 1-rep max
Metcon (Time)
– ENGINE 1 –
12 Rounds For Time:
250m Row
– Rest :30
12 Rounds For Time:
250m Row
– Rest :30
Metcon
– SKILL 1 –
5 Sets:
3 Rope Climbs
10 Single-Arm Ring Rows / Arm
– Rest 1:30
5 Sets:
3 Rope Climbs
10 Single-Arm Ring Rows / Arm
– Rest 1:30
5 Rounds For Reps:
AMRAP 3:
3 Power Cleans (95/65#)
6 Push-ups
9 Air Squats
– Rest 1:00 between rounds
– LEVEL 1 –
5 Rounds For Reps:
AMRAP 3:
3 DB Power Cleans (20/10#)
6 Assisted Push-ups
9 Air Squats
– Rest 1:00 between rounds