Warm-up:

200m Run then 3rds of:

3 Romanian Deadlift

3 Muscle Clean

3 Front Squat

6 Bird Dog (slow/control)

Strength: Front Squat x 6,6,4,4 @03X0

Workout of the Day:

“The Chief”

5 cycles 3min work/1min rest

3 Power Clean (135/95)

6 Push-up

9 Squats

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.