Prep
Equipment required: Medium/light band, light KB
1) 3 each Spiderman Lunge
2) 3 Rounds of:
– 5 Banded Bird Dogs each side
– 5 Goblet Reverse Lunges each
– 5 Thoracic Rotations each
3) Air bike sprint 10-15s for max watts
4) Clean Barbell warm-up
A.
Power Clean
Build to a 1RM in 8 sets. Rest 2:00
– Goal: 5# PR
– Last tested 4/5
– L1: KB Deadlift + Goblet Squat – 4 x 10 + 8. 2 Warm-up sets
B.
‘The Chief’
AMRAP 3:
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*Score = Lowest AMRAP score.
– Goal: Hard effort. There should be minimal rest on each round and cleans should be light.
L3: (115, 75)
L2: (95, 65) (Box Push-ups)
L1: (95, 65 Deadlifts) (Box Push-ups)
C.
3 x 8-10 each. Rest 60s.