Warm-up
5 inchworms
10 frankenstein
10 scales
10 squats
10 lunges
10 jumping jacks
100 meter sprint
x2
10 frankenstein
10 scales
10 squats
10 lunges
10 jumping jacks
100 meter sprint
x2
Metcon
For Time: (40:00 CAP)
1,000 Row
80 OH Plate Lunges (40/leg)
60 DB Snatches
40 Burpees to Plate
1,000m Run w/Plate
40 Burpees to Plate
60 DB Snatches
80 OH Plate Lunges
1,000m Row
1,000 Row
80 OH Plate Lunges (40/leg)
60 DB Snatches
40 Burpees to Plate
1,000m Run w/Plate
40 Burpees to Plate
60 DB Snatches
80 OH Plate Lunges
1,000m Row
*We want the athletes to understand the concept of a chipper here. Making sure they know whatever they on this first half will have an effect on the second half. Pacing is key, help them with efficient break up ideas and pacing ranges, but think 80-85%.