MOBILITY & WARM UP
Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.
Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups
SKILLS & SPECIFIC WARM UP
Clean – 3 Position Power Clean
3 sets x 3 unbroken reps of 3Position Power Clean, Build in weight
1 Round
3 Power Cleans
6 Push-ups
9 Air Squats
CONDITIONING
BENCHMARK “THE CHIEF”*
5 Rounds For Reps:
AMRAP 3:
3 Power Cleans
6 Push-ups
9 Air Squats
- Rest 1:00 between rounds
- RX: #60/43
- INT: #43/30
- BEG: #35/25
*compare to 26.07.21
