DATE – Friday


Warm-up: 2 rounds

10 x band pull throughs

10 x Sampson lunges

10 x Jumping squats

5 x Dive bomber push-ups



Banded Hip extension

Banded front rack stretch


WOD A) In 15 min establish a 1 RM squat clean



WOD B)  (20 mins) Benchmark WOD – “The Chief”

AMRAP in 3 min:

3 x Power Cleans (135/95lb)

6 x Push-ups

9 x Air Squats

Complete 5 rounds with 1 minute of rest between rounds. Start the following round wherever you left off in the last for a score of total rounds completed.