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THE CHIEF

5 Rounds

AMRAP 3min

3 Power Cleans (135/95lbs)
6 Pushups
9 Squats

Rest 1 minute

PART 1:

To be done 45 minutes before class

Alternating minutes for 20 minutes:
Odd: 2 Back squat (Heavy)
Even: 10 GHD Sit ups

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

For quality:
Accumulate 3 minutes in an L-sit.

– Goal is to complete the given time in as few sets as possible.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.