Every 90seconds for 8 Rounds (12mins)
Hang Power Clean + Hang Squat Clean
Building with each set
add 5-10lbs each week


The Chief
5 Rounds of:
3min AMRAP
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
-Then Rest 1 minute-

Comp HW

Strict Muscle-ups
4 sets of max reps

Scale: Strict Ring Dips

3 Rounds
10 DB Strict Press
10 DB Curls each arm
10 Tricep Pulldown


CrossFit Journal: The Performance-Based Lifestyle Resource