06.08.2018

Warm up:

– Dynamic Warm up –

Strength:

Establish 1RM through EMOM :

0:00 – 3:00 : 4 Power cleans
3:00 – 5:00 : 3 Power cleans
5:00 – 7:00 : 3 Power cleans
7:00 – 9:00 : 2 power cleans
9:00 – 11:00 : 2 Power cleans
11:00 – 14:00 : 1 Power clean
14:00 – 17:00 : 1 Power clean
17:00 – 20:00 : 1 Power clean

Conditioning:

“The Chief”
(partner style)

5 Rounds:
AMRAP 3:00
3 Power cleans (135/95)
6 push ups
9 air squats

rest 1:00

partners must alternate every movement (partner A does, 3 power cleans, partner B does 6 push ups, partner A does 9 air squats, partner B does 3 power cleans, etc.

Recovery:

1 – Lateral opener; 3:00-4:00
2 – Pigeon pose; 3:00-4:00