friday

Warm-up

​2 ROUNDS 
30 Crossbody Mountain Climbers 
10 Up-Downs
12 Alt. Lunges 
10 Cat-Cows 

Into…

2-3 ROUNDS 
10 Clean Grip Deadlifts 
7 Barbell Cuban Presses*
5-7 Push-Ups 
7-10 Air Squats

Strength

​ON A 15:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Clean

(Score is Weight)

Metcon

"The Chief"
AMRAP x 3 MINUTES
3 power cleans (135/95) (95/65)
6 push-ups
9 air squats
Rest 1 minute
Repeat for 5 cycles. Pick up where you left off each cycle.