,METCOM
WARM-UP
AMRAP x 8 MINUTES
8 Slow Air Squats
8 Knee Push-Ups
8 Muscle Cleans
8 Kang Squats
STRENGTH
5-5-5
1+1/2 Back Squat*
*Start Moderate and build to
Moderate-Heavy. 1 Rep = Squat Down +
Stand to Parallel + Squat Down + Stand
(Score is Weight)
HERO WORKOUT
«THE CHIEF»
5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-