WARM UP
800 meter run
3 rounds:
10 good mornings
10 air squats
10 push ups
10 kip swings
SKILL
Set up and practice chipper movements
*10:00 prep
WORKOUT OF THE DAY
2009 Games Chipper
For time:
15 squat cleans (155/105)
30 toes to bar
30 box jumps (24/20)
15/10 ring muscle ups
30 DB shoulder to overhead (40/25)
30 double unders
15 thrusters (135/95)
30 pull ups
30 burpees
100 meter OH walking lunge (45/35)
*Athletes will have to use one bar and strip weight for thrusters. 30:00 time cap.