19
11 '18
“Super chipper”
For time:
25cals bike
25 box jumps 24/20
25 chest to bar pull ups
25 kettlebell swings 79/53
25 knees to elbows
25 burpees over the box 24/20
25cals row
Weightlifting W4D1
Power snatch
5×3 touch and go
Snatch grip deadlifts
3×3 touch and go
Front squats
5×3
Accessory work
Crossover symmetry
3 sets of 3 exercises of your choice
Weightlifting
Barbell “ISABEL”
*Aim for unbroken. Each rep start at low hang (below the knees)
Gymnastics
Not for time:
30 pistols
Core
3 rounds for time:
10 GHD sit ups
10 back extensions
