Mrs. Honey Badger.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders
2. Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips.
3. Technique review: the power clean
4. "The Chief" AMRAP in 3 minutes of 3 Power cleans 6 Push-ups 9 Squats
CrossFitters: Use 60% of your power clean 1RM
Novices: 10 x 3 power cleans, resting 30-60 seconds between sets. Then AMRAP 3 min of push-ups. Then AMRAP 3 min of squats.
Rest one minute and repeat for a total of five cycles.