Strength: Shoulder Press (take 90% of 1 RM)
1x8 @ 65 %
1x6 @ 75 %
1x4 @ 85 %
1x4 @ 90 %
2. DB Rear Delt Row or T-Bar Row 3x10
Conditioning: "The Chief"
Five 3-minute AMRAP (19 min Total Time)
3 Min Amrap
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
1 minute Rest
Repeat for a total of 5 times