WARMUP
2 ROUNDS
5/5 Staggered Stance Good Mornings
10 Scap Push-Ups
5 Push-Up to Pike
10 Lunges + Twist
5 Jumping Air Squats
Into…
1 ROUND
10 Slow BB Deadlifts
8 Upright Rows
6 Cuban Presses*
12 Alt. Elbow Punches
6 Hang Muscle Cleans
*Complete an Upright Row, sweep the elbows through to bring the BB into the FR, and the Press Overhead. Reverse the steps on the way back down
STRENGTH
Power Clean for load:
12-10-8*
*Start Light and build to Moderate. This is a deload week.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle
WORKOUT
“THE CHIEF”
5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
OPTIONAL AFTER PARTY
1-2 SETS
10 Slow Alt. Scorpions
1:00/1:00 Lizard Pose
1:00/1:00 Couch Stretch
-Rest As Needed b/t Sets-
(No Measure)