Warmup
100 Single unders
100 Single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
Row 250m
10 GHD hip extensions
5 Push ups
5 Air squats
Then
Progress to working power clean load as needed
WOD
"The Chief"
"The Chief"
Max rounds in 3 minutes of:
-135/95 pound Power cleans, 3 reps
-6 Push-ups
-9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
For the power cleans, full extension of the knees and hips, with elbows in front of the bar constitutes a good rep. Full depth on the squats (hip crease below the top of the knee), chest and thighs to the deck for full range on the push-ups.
See a demonstration here: https://www.youtube.com/watch?v=coYW_9zZno0
Post rounds completed for each of the 5 cycles.