Part 1:

7-7-5-5-2-2-1-1

Bench Press

*Start at 50-60% – work your way up to a heavy single

Part 2:

For Time:

50/40 Cal Row

100 Air Squats

50 DB Snatch

200 Double Unders

*15 Minute Cap

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This chipper is going to challenge your ability to pace the first half so you don’t get to to the DB and jump rope in shambles. Stay smooth, keep the breaks short.

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Suggested Warm Up

Roll out your feet / calves – 2-3 minutes

Roll out your upper and Lower bak – 2-3 minutes

10 DB Snatch High Pulls (5 R / 5 L)

10 DB Push Press (5 R / 5 L)

10/8 Cal Row (slow)

30 second couch stretch (each side)

10/8 Cal Row + 10 DB Snatch

30 second pigeon pose (each side)

10/8 Cal Row + 10 DB Snatch + 20 seconds of Double Unders

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