28 Dec 2016

Warm Up:
Lower body lift prep and shoulder prep and squat therapy or front sq skill transfers

LIFT REVIEW:  FRONT SQ/BACK SQ

DELOAD:  20 reps, 5 rep range, 60 sec rest

WORK:

Compare to Aug. 2, 2016

The Chief
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 the AMRAP.

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

Rx3:  Barbell hang muscle cleans (45/35) or dumbbell cleans

SILVERS:
15 MIN EMOM 2 @ 80%

WORK:
The Chief
Mod with dumbbell cleans