The Actual Chief

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time (empty bar to start, light bumpers for rds 2&3)
5 Snatch Pulls + 5 High Hang High Pulls + 5 Sotts Press (1 @ each: standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 1.1.1.1 Snatch @ 70% (10s rest b/w singles -- power first 2) rest as needed b/w sets
1.1.1 Snatch @ 77% (10s rest b/w singles -- power first rep)
1.1 Snatch @ 85% (10s rest b/w singles - power first rep)
5 x 1 Snatch @ 90% (rest as needed b/w)

C. 3 x 1 @ 90% of best B.

D.  E30s5M
1 Snatch Pull @ 107%

CORE3 Rounds, not for time:
15 Paloff Press (each side)
15 GHD Sit-ups
15 Hip/Back Extension in GHD

MetCon

CLASS

On a 15min clock:
9 x 1 Pause Back Squat + 1 Squat (building)
*pause 2s @ rock bottom

The Chief
5 x 3min rounds on  1min rest
3 Power Cleans 135/95
6 Push-ups
9 Air Squats

RX+ (only if you can get 25+ rounds on RX Chief) = 185/125, deficit push ups (hands on 25# plates)