Warm up
2-3 Sets
1:00 Row (moderate)
10 Single Arm Dumbbell High Pull (each arm, moderate)
10 Scap Push Up
5 Air Squats
-Then-
Warm Up to Power Clean weight.
Scoring: Checkbox
Clean and Jerk
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 8/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
Scoring: Load
Pause Front Squat + Front Squat
2 Pause Front Squat + 3 Front Squat @ 7/10 RPE
2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 9/10 RPE
1 Pause Front Squat + 1 Front Squat @ 9.5/10 RPE
*Pause Front Squat: 3 sec hold
Scoring: Load
The Chief 5 Sets: AMRAP 3 Minutes: 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats -rest 1 minute b/t sets- Scaled: 5 Sets: AMRAP 3 Minutes: 3 Power Cleans (115/80) 5 Push Ups 7 Air Squats -rest 1 minute b/t sets- Scoring: Rounds + Reps
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