Warm Up

3 Sets of:
8/8 Alternating Lunges
6 Single Leg Hip Thrusts
6 Tempo Push Ups (3-2-x-1)
4/4 Renegade Rows

Skill: Cluster (broomstick or something comparable)

A:) Skill

3 Sets of:
5 Tempo Front Squats (2-2-x-1)
5 Low Hang Power Clean
5 Strict Presses
5 Low Hang Squat Clean
5 Push Presses

rest 15 seconds

3 Cluster

Rest 1:30 minutes between sets

B:) Strength:

5×3 Odd Object Cluster (touch & go)

Conditioning

„The Chief“

5 x 3 Minute AMRAP of:

AMRAP x 3:

3 Odd Object Power Clean
6 Push Ups
9 Air Squats

rest 3 Minute between the rounds

Weekly challenge:

100 Double Under OR 300 Single Under for Time!

Todays Notes:

– Work at a hard pace as you have plenty of time to rest between intervals (1:1)
– Make a plan with a constand pace on each intervall and see if you can stick to it
– focus on exhale through the hole Workout
– keep all your movements clean