8min EMOM
1 Power Clean
3 Push Press
"THE CHIEF"
Five 3-minute AMRAPs in 19 minutes
3min AMRAP
3 Power Cleans (135/95 lbs) (Use DB's instead of Bar)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Bodyweight WOD
20 minute AMRAP 12 jump squats 12 burpee lunges* 16 kneeling get ups
https://www.youtube.com/watch?v=7szMPWUT9EA
*Burpee lunge = + 1 burpee + 2 Lunges
Strength: Bench Press 1x5 @ 70 % 1x5 @ 80 % 1x3 @ 85 % 1x2 @ 90 % 1x1 @ 100 % 1x5 @ 70 % Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min AMRAP 200 M Run 5 Devil Press (45/25) 10 Combo lunges (115
Conditioning: 25min AMRAP 20 HSPU/Kneel & Press 30 T2b/ Knee Raises 40 Hang Power Cleans (135/95)(125/85)(115/75) 50 Alt DB snatches (50/35)(45/35) 50 Dubs 40 box jump overs (30/24)(24/20) 30 Pull ups
Strength: Back Squat 1x5 @ 70 % 1x5 @ 80 % 1x3 @ 85 % 1x2 @ 90 % 1x1 @ 100 % 1x5 @ 70 % Conditioning: 15min AMRAP 200m Run 12 Deadlifts (225/155)(205/145)(185/135) 20 Alt DB Lunges (50/35)(45/25) 10 S
