Conditioning: Chipper – For Time (24 min cap) 50 Air Squats 40 Sit Ups 30 Kettlebell Swings 53/35 | 35/26 20 Hand Release Push Ups 10 Power Cleans 135/95 | 115/85 | 95/65 50 Med Ball Cleans 20/14 40 Knees-to-elbow | lying leg raises 30 Goblet Squats 53/35 | 35/26 20 S2O 135/95 | 115/85 | 95/65 10 Power Cleans 185/135 | 155/105 | 135/95
Long list of movements but you will have plenty of time for warm ups, demos and equipment set ups. Our chipper is two run throughs, with the second time going through being harder variations or heavier weights. Note – the barbell weight for the S2O and the initial cleans should be the same, meaning we do not add any weight until oru final set of power cleans!
Accessory: 400m Farmer Carry 53/35 KBs
Using the same weight as the workout (53/35, two KBs for rx), we are going for 400m. If weather is bad, farmer carry can be done as 12 down and backs (rig to bench) inside the gym.