Saturday 12/17/16

Warm Up
Trainer’s Choice

First…

EMOM 9 Minutes of:

MINUTE 1: 5 Bench Press (Build to 85% or a heavy set)
MINUTE 2: 10 Bent Over Dumbbell Rows (hold each rep at top position for 1 second)
MINTUE 3: 15 Wall Balls

WOD

“The Chief”
5 Rounds:

AMRAP 3 Minutes of:

3 Power Clean
6 Push Ups
9 Air Squats

*Rest 1:00 after each round.  19 Minute Running Clock.

LEVEL 1:
35/45lb Power Clean

LEVEL 2:
45/65lb – 55/85lb Power Cleans

LEVEL 3:
65/95lb Power Cleans