For completion:
EMOM x 30 minutes:
0-9 min: 10 x 10m shuttle run (per min.)
10-19 min: 2 x Turkish Get-up 22.5/15kg (per min.)
20-24 min: 50 Double-unders (per min.)
25-30 min: 75 Abmat Sit-ups (5 min to complete)
*Please check out the attached clip!
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Welcome back everyone. Warm up:Run/Row/Skip 2 minutes (comfortable pace) Then,4 Rounds of:5 Hang Cleans, Russian KB Swings/ Hang DB Cleans3-5 Push-up5 Squats30 single skips *Work towards your chosen movement for the workout. Increase in range of motion, increase in weight, etc. Workout:“The Chief” Five cycles:3 minute AMRAP of:3 Power Cleans 60/40kg6 Push-ups9 Squats Rest 1 minute. *Substitute 3 Barbel Power cleans with : 6 x Kettlebell Swings or 6 Alternating Dumbbell Power Cleans.Scoring: Continue on with your rounds and repetitions as you progress through the workout. Eg. 1st cycle= 4 rounds + 3 Push-ups. At the start of the 2nd cycle you will complete the remaining push-ups (3) then continue onto the Squats. Record total rounds + any partial repetitions. Photo: Lara smashing out some overhead squats- With a headband like that Grant has some competition on his hands.
