Warm-up:
2×5 Wall Squat
2×10 Jump Squat
2×10 Clapping Push-up (if you can’t, 10 regular)
Strength:
1) Power Clean 3-3-3-3-3, go to a heavy 3 rep, all 3 reps must be unbroken
2) Front Squat 10-10-10-10+, 45%-60%
If needed warm-up 3×3 on the power clean and 1×10 on front squat. 10+ on last set of front squat.
Conditioning:
“The Chief”
Max rounds in 3min of:
3 Power Cleans, 135#(95#)
6 Push-ups
9 Squat
1 minute rest, repeat for a total of 5 cycles.
Notes:
You will continue where you left off on rounds. So if you got to X rounds + 5 push-ups you will start with the 6th push-up on the next 3 minutes.