Mobility-Hip and Ankle Prep
Warmup-6 AMRAP
Run 100m
5 Back Squats (Bar)
10 Glute Bridges
A) Back Squat
3×5@75+% *2 mins rest
2×5@80+% *2 mins rest
then, 4 mins rest
1×5+@85+%
*compare to 6/2 and try to add weight to each set if possible
B) WOD: “The Chief”
AMRAP 3
3 Power Cleans (135/95)
6 Push ups
9 Air Squats
*rest 1 min
*repeat for 5 cycles always starting where you left off
Time:
0-5 Mobility
5-11 Warmup
11-35 Squats
35-40 Setup
40-End WOD