Strength :
1) Front Squat Wave: 3-2-1-3-2-1. Rest 2:00 after each set.
*An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%
Metcon :
“The Chief”
AMRAP 3:
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*Score = Lowest AMRAP score.
L3: (115, 75)
L2: (95, 65) (Box Push-ups)
L1: (95, 65 Deadlifts) (Box Push-ups)