Strength: Deadlift
Warm up: 3 reps @ 55%, 60%, 70%
Working Sets: 3 @ 75%, 85%, 90%, 80%, 70%
Super Set: Split Squats 5x 3 Each leg
“The Chief”
5 Rounds of a 3-minute AMRAP:
3 Power Cleans (135 lbs/95 lbs)
6 Push-Ups
9 Air Squats
Rest 1 minute After each Amrap
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...
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