Move

1) Bench Press: 10-9-8-7-6-5-4-3-2-1
*For total load, must be unbroken sets

2) 3 Min AMRAP, 1 Min Rest, 5 Rounds:
3 Dumbbell Hang Power Cleans
6 Elevated Push-ups
9 Air Squats

Train

1) Bench Press: 10-9-8-7-6-5-4-3-2-1
*For total load, must be unbroken sets

2) “The Chief”

3 Min AMRAP, 1 Min Rest, 5 Rounds:
3 Power Cleans @ 135/95
6 Push-ups
9 Air Squats

Stimulus

1) Starting around 55-60% of your 1RM, continue building in weight while reducing reps. Goal is to make each set as heavy as possible while keeping sets unbroken

2) Carry on where you left off in the previous round. Think of this as a 19 Minute AMRAP but you take a 1 minute break after every 3 minutes. Power cleans should be in singles, be conservative on push-ups early on air squats at a steady pace

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.