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

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