“The Chief”

5 Rounds for max reps

3 minute AMRAP
3 Power cleans (135#/95#)
6 Push-ups
9 Air squats

Rest 1:00 between rounds

Power Hour:
Pause overhead squat
(3 second pause at the bottom)
20 minutes to build to a 2 rep max

THEN:

Heavy “Nancy”
5 Rounds for time
400m Run
10 Overhead squats (135#/95#)