A
Tech & Build
POWER CLEAN with an empty barbell
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Stiff Legged Deadlifts
0:15 Front Squats
3 High Hang Cleans, from the pockets
3 Hang Cleans, Above the knee
3 Full Power Cleans, pause in catch position
**get workout weight on the bar [3:00]
B
THE CHIEF (TEAMS VERSION)
[TEAMS OF 3]
AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row
* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief”
[1 Round of “The Chief”]:
3 Power Cleans (60/40kg)
6 Push-ups
9 Air Squats
*Score = Total Calories on Rower
