Friday

Warm-up
Warm-up
2 ROUNDS
30 Crossbody Mountain Climbers
10 Up-Downs
12 Alt. Lunges
10 Cat-Cows

Into…

2 ROUNDS
10 Clean Grip Deadlifts
7 Barbell Cuban Presses*
5-7 Push-Ups
7-10 Air Squats

*Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn the bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion of this movement should be segmented.

Strength
Clean (Heavy 1-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean

(Score is Weight)

Workout
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Warm-up
Homework