Primer:
60s Active Spider Man and Reach
15 Barbell GM
10 Air Squats
5 Burpees
Barbell Warm Up
5 Back Squats
10 Elbow Rotations
5 Strict Press
5 Front squats
5 Romanian DL
5 Muscle Cleans
5 Hang Power Cleans
Mobility:
Frog
Bottom Squat Hold
Technique Strength:
4x 5 Power Cleans Touch and Go. Climb in Weight
On the Every 2 Minutes
WOD: Fifth Wheel
AMRAP 5
7 Rounds of The Chief @ 155/105
Max Burpees
Rest 5
AMRAP 5
6 Rounds of the Chief @ 185/135
Max Burpees
Rest 5 Minutes
AMRAP 5
5 Rounds of the Chief @ 205/145
Max Burpees
* The Chief Is: 3 Power Cleans, 6 Push Ups, 9 Air Squats
*Score Is Burpees
Scaling – Pick the same weight @ 135/95 is RX
*Pick weights you can cycle.
Chief Round:
Bullet Proof Shoulders:
3 Deadlifts
9 Air Squats
18 Shoulder Taps
(same rep scheme. Same weight across)