A long time since we ran this workout. Hump Day features ‘The Chief’ after some solid positional deadlifts and pause front squats.
Strength

Deadlift 5 x 3* reps (70%)

Front Squat 5 x 3** reps

* Pause 2-3 secs below knees, above knees (position 3 & 2)

** Pause 3-5 secs at bottom

WOD

” The Chief ”

AMRAP 3 of

3 Power Clean (60/40)

6 Push Up

9 Squat

Rest 1 minute

5 Rounds

Score is TOTAL reps over 5 rounds.

Start each cycle from last rep on previous cycle.

Results

the-chief-2816