SnC September 16th 2020
Warm Up
2 sets of:
8 Burpees
4 DB Man Maker
2 Power Clean
2 Thruster
2 Push Press
2 Push Jerk
2 Split Jerk
Strength
Back Squat
3-3-3-3-3
Rest 2 mins between sets.
*All at 80%-85% of 1 Rep Max
Lifting Complex
Power Clean/Thruster / push press / push jerk / split jerk
EMOM 8 mins
1 complex
Using 70% of your Jerk 1 RM. A power Clean followed by A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Conditioning
AMRAP 5 mins
Wall Balls (9/7 kg)
HIIT 16 September 2020
A) Warm up
3mins skipping (every broken, 3 Tuck Jumps)
2 sets of:
8 push ups
8 hollow rocks
8 Double KB Deadlifts
8 Wall Balls
B) Conditioning
*Part A) For time:
45 shoulder taps to push ups
45 Sit ups
45 Box Jumps
*Take 3mins rest after part A.
*Part B) Into 21-15-9 Reps for time:
Wall Balls (7/5kg)
Double KB Deadlifts (2×16/2x12kg)
Box Jump Overs
*Your score is the time taken to complete Part A & B (2 separate scores).