WARM-UP
2 ROUNDS
30 Crossbody Mountain Climbers
10 Up-Downs
12 Alt. Lunges
10 Cat-Cows

Into…
2-3 ROUNDS
10 Clean Grip Deadlifts
7 Barbell Cuban Presses*
5-7 Push-Ups
7-10 Air Squats

*Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion of this movement should be segmented.

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean
(Score is Weight)

HERO WORKOUT
“THE CHIEF”
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)

WordPress Lightbox