Warmup:
High Knee Walk, High Knee, Quick feet, frankenstein walk, bear crawl, A-Skip, Side A-skip, B-Skip, Duck Walk
Alligator Crawl, Quad Stretch Calf raise, Sampson Stretch Walking
Group Mobility
Really dig in with LX Ball on shoulders.
WOD:
Battleground’s “Be Chipper About it”
50 Box Jumps
40 Pistols Alternating
30 Power Snatches 115/75# Beast use 135/95#
20 Bar Hopping Burpees
10 Muscle Ups ( Or scale 1 muscle up= 1 Chest to bar pullup plus one deep ring dip)>>For this wod
Then Back UP , only you change out the snatches to CLEAN AND JERK
NO CAP, EVERYONE WILL FINISH
OLY:
- Snatch – 75% x 1 x 6
- Power Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1×3
3 sets; no rest:
10 KB swings (light)
10 KB push press/arm (light)