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Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 70%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 75%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 80%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 85%

2 Clean and Jerk @ 65
2 Clean and Jerk @ 70%
1 Clean and Jerk @ 80%
2 Clean and Jerk @ 75%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%

WOD: The Chief

5 Sets:
AMRAP 3 Minutes:
3 Power Cleans (60/40)
6 Push Ups
9 Air Squats

-rest 1 minute between sets-

Target Rounds each set: 4+ Rounds
Minimum reps before scaling each set: 3 Rounds

How to Pace: STEADY into CHALLENGE! We want you to work on PACING today! Chief is designed so you can stay moving relatively quickly and consistently round to round. So strategize and work to do that today. Have a goal for each set and try to stay within +/- 5 reps of that each set.
How it should Feel: GASSY and MUSCULAR ENDURANCE! Chief will have you out of breath with the number of reps you can sustain. If you hit a wall, it will likely either be aerobic limitations, or muscle fatigue from the push ups.

WORKOUT STRATEGY & FLOW
Power Cleans: This should be light and moveable for quick singles throughout! We want it under 65% of 1RM power clean!
Push Ups: Be smart on these to stay moving each set. If you know 6 isn’t sustainable for unbroken throughout, we are okay breaking from the get go. Have quick shake outs as needed and try to always get back to work ASAP to keep the workout moving.
Air Squats: Smooth unbroken should be the aim. Rather than breaking these and resting. Slow down your rate of cycling to stay moving and rest in transition.

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.