SnC September 21st 2020
Warm Up
2 sets of
200 m row
10 dislocation
5 slow Goblet squat
3 x 3 Position of Power Snatch
A) Back Squat
5-5-5-5-5
*All at 80-85% of 1 Rep Max
B) 3 count of Strict Pull-up
3-3-3-3-3
3 second pause at bottom, middle, and top
c) Power Snatch
3-3-3
Aim to stay connect with the bar, don’t drop The bar, touch and Go
Metcon
21-15-9
Overhead Squat (40/25 kg)
Pull up
Time cap 12 mins
HIIT 21 September 2020
A) Warm up
400 m row
2 sets of:
8 burpees
8 hollow rocks
8 Ring rows
B) The Row Down (Not for time):
30 Cal row
20 Lateral Burpees over rower
20 V-ups
- 1min rest –
10 Cal row
20 Lateral Burpees over rower
20 V-ups
- 1min rest –
30 Cal row
20 Lateral Burpees over rower
20 V-ups