Specific Warm-up:

3 Rounds:

10/8 Calorie Bike

5 Muscle Cleans

5 Push Press

5 Front Squats

*empty barbell or light weight

MetCon:

“The Chief”

5 sets:

As Many Rounds and Reps as Possible in 3 minutes:

3 Cleans

6 Push-ups

9 Air Squats

—1 minute rest between sets—

*CASH-OUT ADDED FOR “FUN” :)…after the last minute of rest

140/100 Calorie Bike in teams of 2-3

*Pace: Aggressive: 20 Total Rounds, Solid: 18 Total Rounds, Limit: 15 Total Rounds

*pick up where you left off each round

*Cleans: focus on keeping your chest up as you string reps together, good hip pop and fast elbows

*Push-ups: chest to deck or at least past 90 degrees, whole body moving as a unit, full lockout at the top

*Squats: full depth and full extension at the top

Beginner: 95/65, hands elevated or knee push-ups, 100/80 cash-out

Intermediate: 115/75, hands elevated or knee push-ups

Advanced: 135/95

Sport: 135/95