Group: Burgener Warm-up
MOB: Shoulder and Wrist mobility
Strength: 15’ to find 3RM Clean (Power or Squat) (You can drop each one but you need to pick the bar up again immediately)
WoD: “The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Score = total of all COMPLETED rounds. Partial rounds will not count in any given cycle. You will always start the cycle with the first movement, the power clean.
MOB: Roll Posterior Chain and Quads / Lax Pecs
Coach’s Tip: Watch the clock and try to calculate how quickly you are getting through each round. If there’s 30 seconds left to go in a round and it’s taking you 50, just rest so you can go hard in the next cycle.