SnC September 18th 2020
Warm up
3 mis of single under
Then 2 sets of
3 Muscle Snatch + Hang Power Snatch + Hang Squat Snatch + Snatch Balance
9 GHD Back Extension
3 m Handstand Side walk
9 V-sit up
Strength
Hang Squat Snatch
3-3-3-3-3
Rest 2 mins between sets.
*All at 80%of 1 Rep Max
Metcon
4 Rounds for time:
4 Power/ Squat Snatch (60/40 kg)
8 Handstand Push-ups
12 Kettlebell Swings, 24/16 kg
24 Double Under’s
HIIT 18 September 2020
A) Warm up
3mins skipping (every broken, 3 push ups)
2 sets of:
10 abmat sit ups
10 push ups
10 ring rows
10 inch worms
B) 3 Intervals, each for time:
60m Double KB farmer carry (2 x 20/ 2 x 16kg)
40 DU/Mountain climbers
20 GHD sit ups
15 Sandbag Thrusters (15/10kg)
15 pull ups
*3mins rest after each intervals