Tuesday 07/12/22

 

Workout

Warm Up

3 sets on a 8 min clock 
5 infant squats 
10 (total) alt groiners with t spine rotation 
-with an empty bar 
5 deadlifts with a shrug
5 high pulls 
5 muscle cleans 
5 hang power cleans with :03 pause in the catch 

Strength

EMOM 8 
1 power clean + 1 hang power clean

WOD 

“The Chief”
5 rounds of AMRAP 3:
3 power cleans (135/95 95/65)
6 push ups 
9 air squats 
-rest 1 min between rounds 

Athletes will start with at the top every round

 

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