Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps
Air Squat x 10 reps
Followed by…
Two sets of:
Tall Clean x 5.reps
Front Squat x 5 reps
Hang Squat Clean x 5 reps
Then…
A.
Five sets of:
Front Squat x 3.2.1 reps
(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes
Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.
B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
A. 145-155-165-175-185# 84%
B. rx 19+4 pushups
135/145/155/135/145
Chief
26+12
A. Up to 85%
B. 22 rnds Rx
Worked up to a 175lbs
14 rounds flat @ 115lbs.
B. 26+3
Then because of the pain, I completely lost track of time and space and did an extra minute. 1 + 13 oh well.
I only got 4 sets of B in:
15 rounds even
I was at a park so I used 35# dbs for the cleans.
A. 205lbs
B. 25 rounds Rx. Finished last squat with 1 second to spare
A. 97/102/102/102/102 kg
B. 5+3/5+3/5+3/5/5
25 rounds + 9 reps
A: 145 could have done 150 but didn’t have 2.5 plates
B: RX- 22 rounds 13 reps
Great job! Your score made me push harder to try to beat it