SnC October 6th 2020
warm up
AMRAP 10 mins
15 cal row
3 x 3 Position of Squat snatch
15 Secs OH squat Hold
3 DB Devil press
Snatch Technique
10 mins of work
Snatch Grip Sotts Press (0:00 – 5:00):
3 Sets of 5 reps
Snatch Balance (5:00 – 10:00):
4 Sets of 4 reps
Conditioning
AMRAP 5:
15 Lateral Barbell Burpees
18 Power Snatch (50/30 kg)
21/18 Calorie rows
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
18 Power Snatch (40/25 kg)
21/18 Calorie rows
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
18 Power Snatch(30/20 kg)
21/18 Calorie rows
HIIT 6 October 2020
A) Warm up
400m run
8 Cal any machine
2 sets of:
6 push ups
6 hollow rocks
6 alt. lunges
B) TABATA Tuesday
T1: Max effort Row
1 min rest
T2: Max Effort Echo Bike
1 min rest
T3: Sprints with Med ball (7/5kg)
1min rest
T4: Abmat sit ups
1min rest
T5: Shoulder taps + push ups (2 shoulder taps + 1 push ups = 1 rep)
C) Finisher
*AMRAP 8mins
8 Alt. DB snatches
8 Wall Balls
8 Jumping Lunges