Warm-up: 2 rounds NFT:
200m run
15-20 Banded good mornings
12 Bird dog’s (Bring opposite elbow to knee then extend)
6 Burpee w/ max height tuck jump
Mobility: Banded posterior chain floss & squat hold
Technique: Review power clean and spend 7-10 min building up to or just beyond working weight for the WOD.
WOD A: CrossFit.com benchmark “The Chief”
In 3 min, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
