Warm Up:
2 sets:
5 inchworms
10 alternating elbow-to-insteps
10 alternating Cossack squats
3 sets:
:20 push-ups
:10 rest
:20 air squats
:10 rest
Specific Warm-Up:
3 sets:
3 touch-and-go power cleans
BENCHMARK WOD: THE CHIEF
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
Intermediate:
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
Beginner:
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
Home Workout:
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
Movement scaling options:
Power clean: Load, hang power cleans, dumbbell cleans
Push up: Push-ups from the knees, push-ups to an elevated surface, reps
Air squat: Reps, squat to a target, alternating lunges
Cool down:
1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch