20
06 '19
METCON
Rx
“CHIPPER CITY”
100 cals row
25 kettlebell snatch right 53/35
50 wall balls 20/14
25 burpee chest to bar pull up
50 wall balls 20/14
25 kettlebell snatch left 53/35
100 cals row
Firebreathers: If you have weight vest, wear it
Lite
75 cals row
25 alternating dumbbell snatch 35/20
50 wall balls 14/10
25 burpees
50 wall balls 14/10
25 alternating dumbbell snatch 35/20
75 cals row
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
Clean high pulls 3×5
Gymnastics
Front planche 1min
Core
3 rounds
15 GHD situps
15 hip extensions
