WARMUP
200m Run
## 3 Minutes For Quality:
3 Inchworm to Push-ups
6 Glute Bridges
9 Slow Air Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Chest Stretch: 30 Seconds Each Side
## Front Rack Stretch: 1 Minute
## Squat Hold: 1 Minute
# TEACHING
## PUSH-UPS
### Movement Prep
15 Second Push-up Plank Hold (From Hands)
5 Push-ups
15 Second Bottom Push-up Hold
5 Push-ups
### Movement Subs
* Reduce Reps
* Hands on Box or Bench
* Knee Push-ups
## POWER CLEANS
### Movement Prep
5 Clean Deadlifts
5 High Pulls
5 Hang Power Cleans
5 Power Cleans
*Build to Workout Weight*
WOD
AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
