SnC October 20th 2020
Warm Up
500 m row
then 2 sets of:
4 Strict Toes To Bar
4 Wall walk
3 x 3 Power Clean and Jerk
3 slow pull up
Skills
a)AMRAP 5 min T2B
5 Unbroken Toes to Bar
*only a set of 5 unbroken toes to Bar is counted, if the athlete failed to complete 5 unbroken t2b, it counts none
* your score is your completed sets
*Scaled option is 10 Knee to chest
-rest 5 mins
b) AMRAP 5 min HSPU
5 HSPU
*only 5 unbroken HSPU is counted for reps, if the athlete failed to complete 5 unbroken t2b, it counts none
*your score is your completed sets
*Scaled option is 5 push up
-Rest 5 mins
Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (50/30 kg)
Pull up
Time cap 14 mins
HIIT 20 October 2020
A) Warm up
400m jog
2 sets of:
8 alt. Lunges
8 tuck jumps
8 plate ground to OH
B) TABATA Tuesday
- double KB deadlifts (2x24kg/2x16kg)
- shuttle sprints
C) Conditioning
4 Rounds for time:
400m run
20 Double DB box step ups (2×20/2×12.5kg)
15 Plate Ground to OH (15/10kg)
*Cap time: 24mins