Movement Prep:

Banded Hip Floss & Banded Shoulder Work

Warm-up:

3 Rounds

  • 1 Min Row/Ski/Jump
  • 3 Inchworm Complex
  • 3 Pole Squats
  • 3 See-Saw to Vertical Jump
  • 30 Sec. Reverse Plank
  • Barbell Warm-up #1


Skill: Touch-and-Go Power Clean

Strength:
Take 8 Min to establish 3 RM Touch-and-go Power Clean

Conditioning:
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans (135/95 or 65% of 3RM)
6 Push-ups
9 Air Squats
Rest 1 Min and Repeat for 5 Total Rounds