Warm up
200m run
20 Banded GMs
20 Banded PA
20m Bear Crawl
200m run
20 Swings
20 SL RDLs
20 SA Thrusters
200m run
5 Muscle Cleans
5 Dip Drives
5 Push Jerks

Class

Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks

Conditioning
“The Chief”
5 Rounds of AMRAP 3:
3 Power Cleans 62.5/42.5kg
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.