Tuesday

 

SKILL

 

EMOM in 9 min

 

Min 1 = Tempo Narrow Grip OHS x 5 reps @ 33×1

Min 2 = Burpees Over Bar x 10 reps

Min 3 = Hollow Rocks x 30 reps

 

STRENGTH

 

Bench Press

 

5 @ 55%

5 @ 65%

5 @ 75%

3 @ 85%

1+ @ 95%

 

OLY

 

Power Clean + Hang Clean(full) + Clean + Push Jerk + Split Jerk

Take 15 min to build to a heavy complex for today

 

WOD

 

“The Chief”

 

5 Rounds of 3 min AMRAP of

 

3 Power Cleans

6 Push Ups

9 Air Squats

Rest 1 min

 

****Pick up where you left off after each round****