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WOD - Wednesday, 12/2/2015

WU: Clean complex with empty bar (5 minutes)
5 Hang muscle cleans
5 Hang clean pulls
5 Clean pulls
5 Power cleans
x 2
Focus:  Fully extend your hips before your arms begin their pull; allowing the bar to get as high up your thighs as possible while your arms are still straight. Be aggressive with your hips and patient with your arms.   
A. Skill: Snatch balance (5 minutes)
3 x 12 snatch balances (empty bar/pvc)
Focus: Get comfortable getting under the bar in an overhead position and prepping your body for OHS. If you are a more advanced athlete, focus on being very deliberate with your body's positioning and aggressively getting under the bar quickly.
B. Strength: OHS (12 minutes)
5-5-5-5-5-5, climbing. Rest no more than 2 minutes between sets.
C. Conditioning: Hero WOD
"The Cheif (with a twist)"
AMRAP 3 mins
3 power clean and jerks* (135/95)
6 Push ups
9 Air squats
Rest exactly 1 minute and repeat for a total of 5 cycles
Record rounds and reps for each cycle. 
Keep the intensity high and try to stay consistent through all 5 rounds.
This workout totals 19 minutes, 15 minutes working.
*The original "Chief" is with just power cleans (no jerk).
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Coach Burgener introduces the snatch balance. 
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