A. Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111 (get as horizontal as possible)
Rest 60 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
10 Alternating Single-Arm DB Snatches
20 Jumping Lunges
A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.
B. Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders
“Murph” For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
*If possible, use 20/14 lb weight vest or body armor. Doing this as a chipper is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs.