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Tuesday 12/12/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

40 bear crawl

40' sideways bear crawl, switch direction at 20'

20 air squats

10 pushups

Workout warmup:

10 min alternating EMOM

Power Clean complex of: 

1 from mid thigh+1 from below knee+1 from ground.

10 KB Thrusters

Workout:

The "Chief" 

Five 3-minute AMRAPs

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Endurance:

4 rounds, 32 min

90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings, 20/12kg
30 seconds of Rest
90 seconds of ball slams 30/20
30 seconds of Rest
90 seconds of Plank
30 seconds of Rest

Score is total reps + cals. Plank = 25 reps if you hold for 90 sec. 
 

Lift:

12 min EMOM

Squat cleans, two on the minute starting at 75% add weight as you can.

Skill:

10 min EMOM

Max set of RMU's on the minute for 10 min.

 

 

Earlier Event: December 11
Monday 12/11/2017
Later Event: December 13
Wednesday 12/13/2017