Wednesday December 22, 2021

Warmup

2:00 Bike/Row

2 Rounds:

10 Russian KBS

10 Scapular Pushups

10 (Total) Lunge Jumps

Mobility

Piriformis Stretch :30/Side

Banded Front Rack Stretch :30/Side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Power Cleans

5 Front Squats

Skill/Strength

Power Clean 5x1

WOD

The Chief

AMRAP 3:

3 power cleans

6 pushups

9 air squats

5 cycles.  Rest 1 minute between cycles.

Start the next 3-minute cycle where you left off in the last cycle. 

F:  6 db snatch (alternating r/l) instead of power cleans; box pushups

P1:  135/95

P2:  95/65

P2:  165/115

The official RX for this workout is 135/95.