Prehab
25 calorie bike or row
10 air squats
10 push ups
10 power cleans (empty bar)
MetCon
“The Chief… Kind of”
4 rounds:
3 minute AMRAP:
3 power cleans (135/95)
6 push ups
9 air squats
Rest 1 minute
3 minute AMRAP:
Max calories on bike or row
Rest 1 minute
This is 32 minutes total. Do this workout with a partner. One person is on the bike or row for 3 minutes while the other is on the AMRAP for 3 minutes. Rest 1 minute and then flip flop. The cleans should be fast singles or touch and go. Score is your total calories in a team of 2 and your total rounds of the 3-6-9.