1RM OHS

tabata bottom to bottom air squats

immediately after, run 800m for time

3 rounds NFT:

8 RDLs

6 weighted lunge steps each leg

1 min plank hold

5 rounds:

2 minutes to complete:

row 250m

7 front squats (185/125)

max reps burpees

Rest 2 mins

1RM Clean and Jerk

“The Chief”

5 rounds of

3 min amrap:

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

Rest 1 min

pick up each set where you left off when the last ended

Back squat

5 @ 75%

3 @ 85%

1 @ 90%

5 @ 80-85%

3 @ 90-93%

18 min amrap:

15 box jumps (24/20)

12 push presses (115/75)

9 TTB

10-8-6-4-2 nft

Strict press

Strict pull-ups

6 rounds:

1 min to complete 25 KBS then

max shuttle sprints

Rest 2 mins

3RM thruster

15-12-9

thruster (@80% of 3RM)

ctb pull-up

5 sets of the following complex:

1 press

2 push presses

3 push jerks

3 rounds:

3 min amrap:

40 DUs

15 push presses (95/65)

Rest 2 mins

2-2-2-1-1-1-1 squat clean

10 rounds for time:

3 deadlifts (315/205)

15 WBS (20/14)

10×2 back squat

five rounds for time:

15 OH lunge steps (45/35)

21 burpees

3×3 snatch grip push press

3×3 OHS

for time:

1000m row

then 5 rounds:

5 STO (155/105)

10 pull-ups