9.22.2021

Warm-up
Dynamic Bands
Front Squat (5@75%, 5@80%, Max @ 85%)
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

partial rounds do not count. Each new 3 minute segment starts from the top

Skill Work
Weightlifting Class
40% clean
3×3 :
clean pull
power clean
front squat
high hang clean
cleans
Power Clean (2×3 50%)
Hang Clean (2×3 60%)
Clean (full 1×3 70%, 2×1 80%, 3×1 80+%)