A. General
AMRAP 4 minutes
10 Air Squats w/3sec pause in bottom
10/10 Crossband Lateral Walk
20sec/side
Banded Lat Stretch
5 Slow Pushup Negatives
B. Mobility/Activation
Hip 90/90 Switches
Accumulate 5-7 slow reps in each direction, taking a few seconds in the end range, basically in pigeon. Make sure the feet are wide enough to get the knees into a 90eg position.
C1. Specific Strength
10 Back Rack Elbow Rotations
10 Empty Bar Front Squats
-then-
2x2 Front Squats building to 65%
*emphasis on speed in the concentric phase
C. Specific Metcon
2 Rounds
3 Empty Bar Power Cleans (2nd round building towards workout weight)
4 Pushups -or- workout mod
5 Air Squats
1 full round of ‘The Chief’ @ workout loading and scales
TC: 10 Minutes
Score: Weight
Scaling Options
Beginner
EMOM x 10:
2 @ technical
Intermediate
As written
TC: 19 Minutes
Score: Sum Total Rounds + Reps
KG: 61/43
AMRAP 3 x 5
3 Power Cleans @ 75/55
5 Elevated Bar Pushups
7 Air Squats (to target if needed)
-rest 1 minute b/w-
Intermediate L1
3 Power Cleans @ 95/65
4 Pushups
9 Air Squats
Intermediate L2
3 Power Cleans @ 115/85
6 Pushups
3 sets
25 Banded Good Mornings
8/8 DB Crossbody Single Leg RDL @ light