Skill
Take 20min to find a heavy 1 rep hang power clean
Metcon
THE CHIEF
5 rounds of 3 min AMRAPS (1 min rest between amraps)
3 Power cleans 61/43kg
6 pushups
9 air squats
L1: -
L2: RX
L3: 50/35kg
L4: 40/30kg OR heavy kettle bell swings
CF Basic
Skill 10 min
Kipping
Hangning knee raises
Then
handstand practice 5 min
Metcon
In teams of 3, 1 work the other rests. TC 15-20 min depending on time remaining
100 Wallballs 6/4kg
80 Hanging knee raises
60 Calorie row
40 Push ups
20 sec handstand each, scale to plank hold
Rest 1 min then
100 Wallballs 6/4kg
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