3/29/11 - "THE CHIEF"

1. WARM UP

- Box: Hip External Rotation

- T-Ball: Pec, TFL

- Band: Samson

Dynamic Warm Up

- Row 500m

2. SKILL & DRILL
2-3 rounds:

- Double KB Clean, 10 reps
- Ring Inverted Support, 10-30 seconds

OR

2-3 rounds:
- Ring Support L-Sit/Tuck, 10-30 sec hold

- Handstand Wall Touches, 10-30 sec hold

3. STRENGTH

Mon or Tues
- Total Body: Hang Power Snatch, 5 sets x 3 reps reps
Tues, Wed, or Thur
- Lower Body: Overhead Squats, 12x2@60% of 1RM

4. METCON - "THE CHIEF"

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.

AMRAP in 3 minutes of:

- 3 Power Cleans

- 6 Pushups

- 9 Air Squats

Rest 1 minute and repeat for 5 rounds.

Post rounds/reps for each round to comments