5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

STIMULUS

DESCRIPTION

• This WOD is a twist on the benchmark workout “The Chief”
• You’ll move quickly for 3 minutes and rest for 1 in this interval piece
• The way the workout is written allows for a high intensity to be maintained:
• There is built in rest
• The reps are small
• The movements patterns do not interfere with each other
• Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute)
• Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers

DOUBLE DUMBBELL POWER SNATCHES

• Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
• Jump the dumbbells overhead in one smooth motion to a locked out position
• Use a moderate load that will be completed unbroken each round

PUSH-UPS

• The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
• Choose a rep number or variation that you can complete unbroken each round
• See below for “modifications”

MODIFICATIONS

PUSH-UPS

• Reduce Reps
• Elevate Hands (Box or Bench)
• Knee Push-ups

DOUBLE DUMBBELL POWER SNATCH

• 6 Single Dumbbell Power Snatch (3 Reps Each Side)
• 3 Odd Object Ground to Overhead
• 3 Barbell Power Snatch
• 6 Kettlebell Swings
• 6 Slamballs

TIPS

GENERAL

• The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout
• We move from a total body pull, to an upper body push, to a lower body push
• See if you can complete each movement unbroken within these short windows
• The two things you can adjust as needed are your transition time and air squat speed
• If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
• If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds