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General Warm-up:

Bike 3:00

10m Spiders

10 Push-ups

10 Sit-ups

10 Squats

10 Ring rows

Run 400m

40m D-ball carry

10 Goblet squats

 

Specific Warm-up:

2-3 x Burgener warm-up

7 Cleans (45/33)

5 Cleans (95/63)

3 Cleans (115/83)

2 Cleans (135/93)

 

Conditioning:

Hero WOD

“The Chief”

For 5 cycles*:

As many rounds and reps as possible in 3-minutes of:

3 Power cleans (135/95)

6 Push-ups

9 Body squats

 

*Rest 1 minute between cycles. Restart count of AMRAP each cycle. After all five cycles, add up for a total score.

Masters 55+ Rx (115/75)

Load should be NMT 60% 1RM Clean

 

 

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