PART 1

FITNESS/SPORT

3 Min – Every 30 Sec: 1 High Hang Squat Clean

1 Min Rest Add Weight

3 Min – Every 30 Sec: 1 Mid Thigh Hang Squat Clean

1 Min Rest Add Weight

FITNESS: 5 Min EMOM: 1 Squat Clean + 2 Front Squats (build up to a challenging double)

SPORT: 5 Min EMOM: 1 Squat Clean Build to Max of the Day

PART 2:

FITNESS/SPORT

5 Rounds of:
3 Min AMRAP of “THE CHIEF”
1 Min Rest

CHIEF = 3 Power Cleans, 6 Pushups, 9 Air Squats

Pick up where you left off from each previous round.

Power Clean Rx 135/95
Scale 115/75, 95/65 or 75/55

OPTIONAL CORE CASH OUT
3 Sets of
60 sec Standing Paloof Holds Each Side
30 sec of Side Plank Each Side

or

OLY ACCESSORY OPTION

A. Power Clean
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
5 Sets of 1 Rep @ 80%

B. Clean Pull
3 Sets of 2 Reps @ 100% of Squat Clean

C. Front Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 5 Reps @ 85%

COACH LED COOL DOWN