Saturday 9 AM 1/18/20

Warm up

400-300-200-100

Meter Run

After Each Run:

5 Burpees

10 Slow Air Squats

15 Russian Kettlebell Swings (Light Weight)

Strength

Power Clean Cycling

3 Rounds: = 12 min

AMRAP 20 Seconds: Max Reps @ 70%

• Rest 40 Seconds –

AMRAP 30 Seconds: Max Reps @ 75%

• Rest 30 Seconds –

AMRAP 40 Seconds: Max Reps @ 80%

• Rest 1:20 –

WOD

AMRAP 20:

1 Round of “The Chief” (135/95)

200 Meter Run

2 Rounds of “The Chief” (135/95)

200 Meter Run

3 Rounds of “The Chief” (135/95)

200 Meter Run

*Continue To Add (1) Round Until Cap

• 1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

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