WARM UP – MOBILITY
Pull out a barbell and green band
Dynamic warm-up and joint rotations
Green band front rack + pec openers
Squat hip openers + ankle mobility
Tech/Review: Power cleans / Push-ups / Air squats and warm-up for WOD A.
WOD A
PARTNER “CHIEF”
In teams of 2, complete 5 rounds of:
5 min AMRAP / 1 min Rest: alternating complete rounds of:
3 Power Cleans (135/95lbs)
6 Push-ups
9 Squats
- Count the total number of rounds + reps completed by your team.
- Pick up where you left off after the rest period to complete each round. (If partner B has completed 3 push-ups when rest is called, at the beginning of the next round partner B will complete 3 more push-ups and 9 air squats to complete the round before their partner takes over.)
ACCESSORY
3 rounds:
12-15 Barbell bicep curls
12-15 Barbell skull crushers
20-30 Band pull-aparts
- short rest as needed between movements
