WARM-UP

1 ROUND

200m Run

8 Lunge-lunge Squats

10 Scap Push-Ups

12 Cossack Squats

Into…

1 ROUND

200m Run

8 Air Squats

10 Push-Ups

12 Elbow Punches

Into…

1 ROUND

200m Run

8 Squat Jumps

10 Narrow Push-Ups

6 Clean Deadlifts + 6 Hang Muscle Cleans

STRENGTH (ALL)

EMOM x 8 MINUTES*

1 Power Clean

+

2 Hang Power Clean

*Start Light and Build to Moderate-Heavy.

(Score is Weight)

“The Chief”

Max rounds in 3 minutes of:

*135 pound Power cleans, 3 reps

*6 Push-ups

*9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

“THE CHIEF” (FITNESS)

5 SETS

AMRAP × 3 MINUTES

3 Power Cleans (95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG BB: (42.5/30)