26 May 2015

Warm Up:
Junkyard dog

Skill:  Push Jerk or Overhead squat

Bar warm up:  3 x 2 sets Pull/Muscle/Dynamic

WOD:

The Chief - Compare to Dec 23, 2014
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart at the top of the AMRAP.

Rx2:
Hang Power Clean (95/65)
Low bar push ups

MOD:  Bar hang muscle cleans (45/35) or medball cleans

SILVERS:
Rollout
Prehab (the usual:  deadbugs, birddogs etc)

SKILL:  Work position on Overhead squat

WOD:  The Chief (mod)
for 5 cycles, AMRAP in 3 mins of:
3 Medball cleans
6 Ring Rows or Push Ups
9 Air squats