1.12.20

Alamo Ranch Fit Club – Open Gym

Accesory

3×10 Back Rack Lunges

4×16 Seated Alternating DB Curls, 8 Per Side

5x:20-:30 GHD Hold Body Parallel w/ground

Strength

Pause Power Position Hang Squat Clean 6×3

Then

Find a 1RM Hang Squat Clean

Hang Squat Clean (1×1)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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