Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Front Squat 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
Front Squat 1-1-1-1-1RM
Post loads to comments.
“Chippety Dee”
For time
50 x Double-unders
40 x Power Cleans (115/75lbs)
30 x Burpees
20 x Thrusters (115/75lbs)
10 x Power Snatches (115/75lbs)
Post scores to comments.
“Front Squat” : 175 # Not PR, guarding my back a little bit
“Chippety Dee” : 12:26 SU x 3/75#
“Front Squat” : 175 # Not PR, guarding my back a little bit
“Chippety Dee” : 12:26 SU x 3/75#
Chippety Dee 24:48 (135# for Power cleans and thrusters/95# for Power snatch) lower back tighten up at the end
Chippety Dee 24:48 (135# for Power cleans and thrusters/95# for Power snatch) lower back tighten up at the end
Front Squat: 170 (15 lb PR!)
Chippety Dee: 17:57 rx