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.

Strength

Skill Work