“The Chief”

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Classic benchmark workout from .com! This is a great one that is interval based which is what we are tackling once a week in our current training cycle. Push the pace here but work to keep good, quality reps especially on the push up and air squat. Break up the push up early on if needed but those squats sneak up quick as well. A touch wider stance here may help as long as you can still meet range of motion standards and have your knees tracking your toes. Adjust loading as needed on the power clean so you can always do 3 unbroken even when you are fatigued.

Post Work
1-2xs:
1min Pec Stretch
:30sec Childs Pose