FRONT SQUAT WAVE & "THE CHIEF"

A) Strength:

1) Every 2:00 x 6:

Front Squat Wave (3-2-1-3-2-1)

Set 1: 3 @ 60%

Set 2: 2 @ 70%

Set 3: 1 @ 80%

Set 4: 3 @ 80%

Set 5: 2 @ 85%

Set 6: 1 @ 90%

Beginner (5 x 5), adding weight if form permits. Rest 2:00 between sets.

2) MetCon Prep:

@ Game Speed, 2-3 Sets of:

2 Power Cleans (TnG)
4 Burpees
6 Air Squats
Rest 90s between sets.

B) WOD:

“The Chief”

AMRAP 3 x 5:

3 Power Cleans (Rx = 135/95, 115/75, 95/65, 95/65 – Deadlifts)
6 Push-ups (S = Box Push-ups)
9 Air Squats
– Rest 1:00 –

Score = Lowest AMRAP score

*Last done 12/4/17

C) Extra Credit:

1a) Heavy Single Leg DB RDLs (4 x 5 ea). No rest.
1b) KB Squat with Lowering (4 x 6). Rest 60s.

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