The Chief

Competition Class

Strength

SKILLS AND DRILLS

OLYMPIC WEIGHTLIFTING
10min to work to a heavy snatch

10min to work to a heavy clean

10min to work to a heavy jerk

GYMNASTICS STRENGTH

A. 7 x 2 Strict HSPU (work highest progression you can handle for two reps, scale down over the 7 sets as needed)
*can superset with B if time is tight

B. 7 x 1 Strict Chin Up (AHAP)

C. 2 x 1 min Conan (one clockwise, one counter)

MetCon

CLASS

The Chief
10min to work to a heavy
3 TnG Clean & Jerk

Chief
5 x 3min Rounds
3 Clean & Jerk 135/95
6 Push-ups
9 Air Squats
Rest 1min between rounds