Monday
Warm Up:
Row 1000 (250 arms only, 500 easy, 250 fast)
5 min MOB
Strength : Power Clean
15 minutes to generate a 1 rep Max
WOD: "The (medium) Chief" (20 mins)
5 rounds
3 Minute AMRAP
3 Power Cleans 155/105lb
6 Hand Release Pushups
9 air squats
1 minute Rest