1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo warm up-into-3 sets:5 Clean Grip Deadlifts5 Muscle Clean + Strict Press5 Hang Squat Clean5 Push Press5 Squat Clean and Push Jerks(perform with a PVC pipe or empty bar)2. Strength Prep
3. Workout Prep2 sets1 Power Clean2 Push Ups3 Air Squats
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean) * Complete a set every 1:30 *
3 sets: 3 Push Jerks (@75% of 1RM Clean and Jerk)* Rest as needed between sets *
“The Chief”Freedom (RX'd)3:00 AMRAP (5 sets)3 Power Cleans (135/95)6 Push Ups9 Air Squats-Rest 1:00 between sets-(KG conv: 61/43)
Independence3:00 AMRAP (5 sets)3 Power Cleans (115/80)6 Push Ups9 Air Squats-Rest 1:00 between sets- (KG conv: 52/36)
Liberty3:00 AMRAP (5 sets)3 Dumbbell Power Cleans (light)6 Bar Push Ups9 Air Squats-Rest 1:00 between sets-
Each year in the United States Navy, a highly qualified and elite cadre of Sailors is selected and promoted to join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise, and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to their country.
Mobility Test Hip Extension