“Chief”

3 min AMRAP

3 Power Cleans, 135 pounds/95 pounds

6 Push ups

9 Air Squats

Rest 1:00. Repeat for a total of 5 cycles.

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended. Please compare results to March 11, 2023

Record any important details, questions or notes to remember.

Any workout that is not specified/defined

Handstand / HS Walk
Practice for 5min

-Kick Up 2 HS against wall
-Balancing w/ a pair
-Arch to hollow facing wall
-Shoulder tapping
-Walk against wall
-Max distance

3x10

Scaled with push up

Death by Clean&Jerk (60/40kg)
Put the clock running, on first minute do 1 c&j, rest remaining time, second minute 2 c&j, third minute 3 and so on, continuing as far as you can finish all c&j within the minute.

Complete as many rounds and reps as possible in 9 minutes of:

• 15 toes-to-bars
• 10 deadlifts (115 / 75 lb.)
• 5 snatches (115 / 75 lb.)

Back Squat 4x5
78-80% of 1RM
Same weight for all sets

Handstand walking technique
15 minutes working various progressions
Wall support hold
Hand release
Partner assisted
HSW

Concentric vs Eccentric

4 x 5

5 sec eccentric phase

Add weight if needed!