Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility
“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Notes: Scale load on Power Cleans, rep conversions for scaled movements (ie. incline push-ups, etc.) 1:1 for today’s training. Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans.
Post scores for five AMRAPs to comments.
Skill Development
A. Mobilize and Slay Goats.
or…
B. Midline Conditioning
3 rounds at your own pace for each of the following movements, priority is completely on the strictest adherence to each repetitions quality of execution.
5 x Wall Walks
10 x Abwheel Roll-outs
15 x Hollow Rocks
20 x Back Extensions
“The Chief”:
5+2/4+6/4/3+6/3+9 – 105#
“The Chief”: 5 • 5 • 4+1 • 4+1 • 4+3 Rx.
“The Chief”: 3+9/3+2/2+11/2+7/2+1 (95#)