Warm up:
400m run
10 backwards lunges each side
10 toe touches
10 jump squats
10 PVC pipe pass throughs
Strength:
Bench press
8-8-8-8 at 82.5%
Super set with
Strict wide grip pull ups
10-10-10-10
Metcon:
"The Chief"
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
5 Cycles of 3 Minutes Each
3 Power Cleans 60/42.5kg
6 Push-Ups
9 Air Squats
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