Chipper

Warm up-

Run 10 minutes @ 70% effort

Mobielize Hips and Shoulders


SWOD- by MALAHY S&C

Power Snatch- 2x2 @ 55%
                       2x2 @ 65%
                       2x2 2 75%

Rack Jerk- 8x2 @ 90%

Front Squat- 6x6 @ 70%

Thanks Kevin!!!



WOD-

For time complete:

15 Deadlifts 315/195
15 Burpee Box Jumps 30"/24"
10 Cleans 225/145
10 HSPU
5 Snatchs 135/95
5 Muscle Ups


Endurance-

Row your BODY WEIGHT in calories!