Warm Up
Row/ Bike for 8 Minutes
Then…
8-6-4-2 Reps:
-Hang Cleans with empty barbell
-Wall Balls
WOD
“The Chief”
Five 3-minute AMRAP’s in 19 minutes:
AMRAP in 3 Minutes:
-3 Power Cleans (95#-135#)
-6 Push Ups
-9 Air Squats
Rest 1 Minute between rounds
Get as many rounds/reps as you can in 3 minutes. Then rest 1 minute. Then repeat for 4 more rounds. This is NOT one time through and then rest the remainder of the 3 minutes. It is continuous work for 3 minutes. Modify weight accordingly. Use a sandbag if needed.