Monday

Warm Up
4 minutes of run, row or bike
Samson Stretch
Squat Therapy
Quad Stretch
Goblet Squats (x20)
Single Arm KB Swings (15 each)
Lunges (x20)
Abmat Sit Ups (x20)
2 minutes of run, row or bike

Skill Work
Back Squat
Power Clean

Strength
Back Squat
10 @ 65%
6 @ 75%
2 % 85%

*Row 125m between sets @ 75%.  Rest 1-2 minutes before continuing to next set of back squats.

WOD
The Chief

Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 rounds.

Post total rounds completed after the 5 rounds.

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