“30/30 Chipper”
30sec work – 30sec rest – 30 work – 30 rest
For Total Reps:
Overhead Plate Lunges (alt/stationary) 45/35lbs RX+ 55/45 MRX 35/15
Hang Power Snatch
Box Jumps 24/20″ RX+ 30/24 MRX 20/12
Strict Pull-Ups or Kipping or both
Over the Bar Burpees
Dumbbell or Kettlebell Snatches (1arm 30sec each)
Strict Handstand Push-Ups or Kipping or both
Kettlebell Goblet Squats
Knees to Elbow or V-Ups
Sumo Deadlift High Pull with Barbell or Kettlebell
Row or Assault Bike for Calories
GHD Hip Extensions
Score is total reps from all exercises
*Athletes Choice on Order of Exercises*
Loads = 95/65 RX+ 115/75 MRX 75/55
Kettlebells = 24/16kgs RX+ 30/24 MRX 20/12kg