Workout #1

Clean High Pulls 3 X 2

Split Jerk 3 X 1

Clean and Jerk – Heavy Single

Workout #2

50 Squats

50 Overhead Walking Lunges  45#/25#

25 Hip Extensions

25 KB Swings  53#/35#

400m Run

25 GHD Sit Ups

25 Knees to Elbows

50 Wall Ball 20#/16#

50 Push Press  45#/33#

WO #1 Post load/WO #2 Post time.

Choose between which one you would like to do. WO #2 is a qualifier for the Affiliate Cup team.

Coaching Tips:  Scale load and movements to match your current fitness level. The clean high pulls and split jerk portion of the workout should act as a good warm up for the max load attempts in the C&J. The chipper workout will test your fitness through a multitude of exercises that are in their own right challenging enough. Overhead walking lunges are with a 45#/25# plate and back knee must kiss the ground.  GHD sit ups are Rx'd only if one hand touches the ground over your head in the extension position of the sit up. Knees must touch a portion of the arm between the elbow and the wrist in knees to elbows. Wall ball target is 10' for men and 8' for women. Push press is with an empty bar.

Flawless from Julia Cruz Fallica on Vimeo.