Warm-up
2 rounds:
• 200 m Run
• 10 Mountain Climbers
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Push Jerk.
Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels
Conditioning
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats
1 min: Rest
Goal: complete 30 rounds (540 reps).