"The Chipper"

Warm Up (2 Rounds):

  • 25 Jumping Jacks (Behind)
  • 10 Jumping Jacks (Forward)
  • 10 Elbow 2 Ankle Lunge w/Twist (5/5)
  • 10 Side Lunge (5/5)

Then...

2 Rounds w/PVC (10 Reps Each):

  • Press
  • Pass Thru
  • Trunk Twist

Strength (3 x 5):

  • Inverted KB Bench Press
    * 10 Band Pull Aparts between sets *

Skill/Strength (10-15 Minutes):

Work up to a heavy single on Clean & Jerk OR Clean & Push Press.

Met-Con (Complete):

"The Chipper"

  • 50 Wall Balls (20/14)
  • 400m Run
  • 30 TTB/K2E/Knee Raise/2x In N Outs
  • 20 Burpees
  • 10 Clean & Jerk (75% of your Heavy 1)
    * Complete all reps of 1 move before moving to the next *

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Smash Shoulders w/Ball
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Foam Roll