Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Power Clean Triples
Warm-up Sets/Reps building to intended starting weight x 4:00
Then, working to the heaviest set possible with touch and go reps, complete the following:
Every 2:30 x 6 Rounds total
Power Clean x 3 reps
*Climbing weight or sustained sets in preparation for the following MetCon Benchmark WOD.
Post scores to comments.
“The Chief”
Complete 5 Rounds of
3:00 AMRAP x 1:00 Rest
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: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Highly advisable to take good notes on scaling details/scores for future benchmark comparisons and references.
Post scores for five AMRAPs to comments.
