Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Technique review: the push press and push jerk.
2. Warm-up F: three rounds of deadlift x 3, power or muscle clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3. (5 min)
3. "The Chief" AMRAP in three minutes of 3 Power cleans 6 Push-ups 9 Squats
Rest one minute and then repeat for a total of five cycles
Competitors: 135/95lbs power clean.
CrossFitters: Muscle clean or power clean scaled as appropriate
Novices: Three rounds not for time of 3 muscle cleans, 4 push-ups, and 5 squats. Repeat for a total of four rounds.