13
01 '18
Join us Sunday for a repeat of the 2016 athlete of the year workout, Scott made up a really nice chipper for us.
Gymnastics
Skills 10min
The rope climb
E2M10M (5 sets)
1 strict pull up
2 kipping pull up
3 butterfly pull ups
1 bar muscle up
10min EMOM (5 sets)
3 handstand push ups
Note: Make it as challenging as you can. Go strict, deficit or scale accordingly
Weightlifting
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
3-3-3-3-3
Acc work
Dumbbells bent over row
10-10-10
Firebreathers
For time:
Buy in: 50 wall balls 24/20
then
4 rounds of:
21 thrusters 95/65
15 chest to bar pull ups
9 box jumps 36/30
then
Buy out: 50 bar facing burpees
