WOD: Tuesday

Welcome back everyone.
Warm up:
Run/Row/Skip 2 minutes (comfortable pace)

Then,
4 Rounds of:
5 Hang Cleans, Russian KB Swings/ Hang DB Cleans
3-5 Push-up
5 Squats
30 single skips

*Work towards your chosen movement for the workout. Increase in range of motion, increase in weight, etc.

Workout:
“The Chief”
Five cycles:
3 minute AMRAP of:
3 Power Cleans 60/40kg
6 Push-ups
9 Squats

Rest 1 minute.

*Substitute 3 Barbel Power cleans with : 6 x Kettlebell Swings or 6 Alternating Dumbbell Power Cleans.
Scoring: Continue on with your rounds and repetitions as you progress through the workout. Eg. 1st cycle= 4 rounds + 3 Push-ups. At the start of the 2nd cycle you will complete the remaining push-ups (3) then continue onto the Squats. Record total rounds + any partial repetitions.

Photo: Lara smashing out some overhead squats- With a headband like that Grant has some competition on his hands.

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