Tuesday June 9th

General Warm Up:

400m run or 2 minutes of Jump Rope
Then
3 Sets of
10 Squats,
5 Push Ups
5 Superman Pull Ups

Stretch/Mobility:

Shoulder Internal Rotation – 1 minute each arm
Squat Hold – 1 minute
Across Body Shoulder Stretch – 1 minute each arm
10 Slow Good Mornings

Specific Warm Up:
3 Sets of
5 Clean Dead Lifts
5 Clean Pulls
5 Clean High Pulls
5 Power Cleans
Round 1 – PVC, Round 2 and 3 Empty Barbell

WOD:

“The Chief” AMRAP 3 of  3 Power Cleans, 6 Push Ups, 9 Squats, Rest 1 minute between rounds. Repeat for 5 rounds.

RX 135/95, L2 115/75, L1 95/55

Scale:

Double Dumbell or Single Dumbell, If doing Single DB do 6 Power Cleans, Pushups => Box

 Notes:

Always start at the beginning. There will be a lot of volume in the end so do not go out at 100%. 1 minute of rest will be enough to lower heart rate but not a full recovery so choose a pace you can maintain for 5 rounds. Choose a weight that allows you to do the 3 Power Cleans quickly.

Cooldown:

Roll Quads, Lax Ball Shoulders and triceps