Wednesday, November 3rd

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Conditioning: 4 Rounds for Time (30 min cap) of: 400m run, 5 rounds of “The Chief”

One round of Chief is 3 Power Cleans 135/95, 6 Push Ups, 9 Air Squats.

Workout will be one 400m run, 3 cleans, 6 push ups, 9 air squats for one round of Chief, and repeat 4 more sets before one full round is complete.

We should be able to complete 1 round of Chief in no more than 1 minute at a sustainable pace. All 3 Cleans should be TNG, unbroken PU and unbroken squats. Reduce weight/reps as needed.

Core: Tabata Hollow Holds (4 minutes, 20s on, 10s off) immediately into one max effort plank hold.