Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press
Strength:
Bench Press
5 x 3
Increase 5-10 lbs
Accessory:
3 sets:
8-10 Bar or Bench dips
10-12 DB Standing shoulder press
10-12 Barbell curl
“The Chief”
5 x 3 minute amraps, with 1 min rest between sets
Each set consist of:
3 Power Cleans @135/95
6 Push ups
9 Air Squats
Complete as many rounds as you can in 3 minutes then rest for 1 minute
If you’re curious of a great score, it’s 25 rounds
Scale the weight and movements so you can keep moving the whole 3 minutes
If you stop in the middle of a round, pick up where you left off for the next set