3/23/2020: "The Chief-ish"

6 SETS AMRAP x 3 MINUTES

4 Power Clean (115/75)|(75/55)

4 H-R Push-Ups

4 Box Jumps (24/20)*

-Rest 1:00 b/t Sets-

*Athlete can choose to jump-up or step-up but must step-down each rep.

FINISHER 4 SETS

:30 Hollow Flutters

:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets-

SCALING *Reps, Loading, Volume*… Loading -- adjust the loading down as needed for athletes to complete all lifts, all rounds unbroken. For fittest, bumping up to (135/95) could be a decent option if the athlete can cycle the barbell quickly. Volume -- for athletes that might be able to handle the volume associated with 6 rounds, you can consider dropping one round out. For example, complete rounds 1-3 / rest round 4 / complete rounds 5 & 6. *Movement Adjustments*... Power Clean -- can be adjusted to HPC or Sumo DL High Pull. If you need a fast sub for athletes that aren’t proficient in the clean, go with the Russian KB Swing. Push-Ups -- can be done from the knees or better yet, today’s a great day to do Box Push-Ups. Box Jump -- can be adjusted to a Step-Up or Lunge as needed

***HOME VERSION

- Backpack 30Min

AMRAP x 10 MINUTES

3-6-9-12... Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

OPTIONAL FINISHER

2-3 SETS

8/8 Single Arm High Pull*

8 Calf Raises on Elevated Surface

:45 Tuck Hold *Fast pull up, slow lower down OR you can do the below if you have equipment.

***HOME VERSION-

Dumbbell WOD 45 mins

STRENGTH 3 SETS

10 DB Strict Press (Light-Moderate)

1:00 Single or DBL DB Overhead Hold

10 Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set-

WORKOUT AMRAP x 13 MINUTES

10 DB Sumo Deadlift High Pull

10 Tuck-Ups

5 DB Devil's Press (Score is Rounds + Reps)