Metcon (No Measure)
“SUPER Chief”
3 Rounds:
3min. AMRAP:
3 DB Power Cleans (50/35s)
6 Push-Ups
9 Air Squats
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Thrusters (50/35s)
6 Push-Ups
9 Sit-Ups (feet anchored in DBs)
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Deadlifts (70/50s)
6 Push-Ups
9 Pull-Ups
Rest 1 minute after each round.
Start where you left off on the previous round for each AMRAP.
Stay at each station for all 3 rounds. 1min. rest after each round. Then after round 3, rest 1min. and go into the next section. 36min. Total.
If 36min. is too long today, make each round 2 rounds instead of 3!