No 5:45 AM class Today. Classes at 7, 8:15, 4:30 and 5:30 today.
WARM-UP:
Row 800m
6-9-12 Reps of Hang Clean, Front Squat, S2OH
Dynamic Stretch
STRENGTH:
3 Position Squat Clean (top to bottom)
Clean Warm-up
1 High Hang* Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@ 60-70% of 1RM Clean & Jerk)
*Power Position
WOD: THE CHIEF
5 Rounds of:
3 Min. AMRAP
3 Power Cleans 135/95
6 Push ups
9 Air Squats
Rest 1 min between rounds, start each new round exactly where you left off.
ICING:
Tabata of Deadhang / Hollow Rocks
KOT – NORDIC 10 Reps