Chief of Chiefs

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS CONDITIONING

5min AMRAP
6 Box Step Overs 24/20 70s/50s
2x20ft FR Walking Lunge 70s/50s

5min AMRAP
1 Burpee Bar Muscle Up, 1 Burpee BMU + 1 BMU, 1 BBMU + 2 BMU
*add 1 bar muscle up each set. If miss, go back to 1 bbmu

5min AMRAP
6 MB Over the Shoulder 150/100 (AFAP)
8 Alt Pistols
2 Rope Climbs (1st legless)

OLYMPIC WEIGHTLIFTING

A. 5x 3 Snatch Grip Push Press + 1 10sec OHS

B. 7 x 3 Position Snatch (top down)
60/65/70/75/80/70/75

C. 5x1 Snatch Pulls @ 93% + bands
*set up bar w/ 93% snatch max, add bands under DBs/pegs

MetCon

CLASS

E2M10M
3 Jerks (from the rack)

5 x 3min Rounds
3 Power Cleans
6 STOH
9 T2B
*rest 1min bw rounds
Rx = 135/95, Rx+= 185/125 PC, Strict HSPU for STOH