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Friday 03.15.2019

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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

Samy Daghir

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