FITNESS
A. Strict pronated pull-ups
3xAMRAP (-2); Rest 2 min
Training notes:
•Leave two reps in the tank.
•Use assistance so you start with at least 5-8 reps.
Record reps per round.
B. 5 rounds—
3 min AMRAP:
3 strict hanging leg raises
6 push-ups
9 hang DB snatches, alternating
-Rest 1 min
Training notes:
•Variation of the benchmark “The Chief.”
Record reps completed.
PERFORMANCE
A. Strict pronated pull-ups
3xAMRAP (-2); Rest 2 min
Training notes:
•Leave two reps in the tank.
•Use assistance so you start with at least 5-8 reps.
Record reps per round.
B. 5 rounds—
3 min AMRAP:
3 strict toes-to-bar
6 push-ups
9 hang power snatches (75/55)
-Rest 1 min
Training notes:
•Variation of the benchmark “The Chief.”
•Hang power snatch weight should be light and unbroken.
Record reps completed.
