140121 ~ Monday "Open" Chipper!

Strength:

Every 90s x 12 min alternating,

a. 5 Squat Clean + Front Squat (85-90% 1RM Squat Clean)

b. 250m Row (sprint)

c. ME Defecit Push Ups

Conditioning

"Open" Chipper

AMRAP 20:
50 Wall Balls
50 DU
40 Box Jumps (24/20")
40 T2B
30 Burpees
30 C2B Pullups
20 Power Cleans, (145/100#)
20 Jerks, (145/100#)
10 Snatches, (145/100#)
10 Muscle ups

Cash Out

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russians

 

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