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at CFN looks like...

Warm Up
2 rounds
100 m run
10 lunges w/ hip flexor rainbows
10 Blackburns (from thoracic flow)
5 ATYTs

As a group, 3 rounds of

3 elevator push ups
15 reverse crunches 
5 squats @ 5050, rest :60

Clean Warm Up


Strength/Skill
In 15 minutes, find a challenging but not max...

Power Clean + Hang Clean

WOD
"The Chief"

5 rounds of 3 minute AMRAP

3 power cleans (135/95)
6 push ups
9 squats

REST 1 minute between rounds, start where you left off



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