Prep

Equipment required: Medium/light band, light KB

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 Banded Bird Dogs each side

– 5 Goblet Reverse Lunges each

– 5 Thoracic Rotations each

3) Air bike sprint 10-15s for max watts

4) Clean Barbell warm-up

A.

Power Clean

Build to a 1RM in 8 sets. Rest 2:00

– Goal: 5# PR

– Last tested 4/5

– L1: KB Deadlift + Goblet Squat – 4 x 10 + 8. 2 Warm-up sets

B.

‘The Chief’

AMRAP 3:

3 Power Cleans (135, 95)

6 Push-ups

9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

*Score = Lowest AMRAP score.

– Goal: Hard effort. There should be minimal rest on each round and cleans should be light.

L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (95, 65 Deadlifts) (Box Push-ups)

C.

DB Plank Pull Through

3 x 8-10 each. Rest 60s.