Wed Oct 11 "Chipper Gone Bad"

Move

1) Front Squats: Build to a technical set of 5

2) 18 Min AMRAP:

20 Wallballs
16 Alternating DB Snatches
14 Box Jumps
12 Dumbbell Push Presses
10 Calorie Row
2 Min Rest (optional)

Train

1) Front Squats: 5-5-5-5-5-4-3
@ 70-73-76-79-82-82-82%

2) “Chipper Gone Bad”

18 Min AMRAP:
100 Wallballs @ 20/14
80 Dumbbell Snatches @ 50/35
60 Box Jumps @ 24/20
40 Dumbbell Push Press @ 50/35
Max Cal Row in time remaining

Stimulus

1) Spend some time in the bottom shifting weight to heels while warming up. Front squats can be challenging to maintain both posture and a balanced foot; keep hips descending down and back for each of these reps

2) There’s not much time to get through all of these movements. Feel free to reduce reps of all movements by 10-20 reps in order to make it to the row. Flow goes like so: complete first five movements and with whatever time is remaining in the 18 minute window, row for as many calories as you can