SnC October 30th 2020
Warm up
3 mins single under
then 2 sets of :
3 x 3 Position of Power Clean and Jerk
3 Bear Complex
10 Good morning
3 x 3 Position Power Snatch
3 wall walk
Stamina Squats
On the 1:30 x 6 Sets:
2 Front Squat + 4 Back Squat
*at around 80% of your 1RM Front Squat
Conditioning
For Time
20 Power Snatch (50/30 kg)
100 Double Unders
20 Power Clean and Jerks (50/30 kg)
100 Double Unders
EMOM: 5 Wallballs (10/8 kg)
Time Cap 18 mins
*start w/ wallballs at 00:00
ReCON October 30th 2020
Warm up
Row 500 m
30 Secs Bar hang
10 Single leg deadlift
10 Single arm DB Thruster
5 Burpees
Row Conditioning
[On the 0:00]: 40/32 Calorie Row
[On the 4:00]: 25/20 Calorie Row
[On the 7:00]: 25/20 Calorie Row
[On the 10:00]: 10/8 Calorie Row
[On the 11:00]: 10/8 Calorie Row
[On the 12:00]: 10/8 Calorie Row
[On the 13:00]: 25/20 Calorie Row
[On the 16:00]: 25/20 Calorie Row
[On the 19:00]: 40/32 Calorie Row
Conditioning
21-15-9:
Double Dumbbell Thrusters
Strict Pull-up/Ring Rows
HIIT 30 October 2020
A) Warm up
3 min skipping
2 sets of:
8 kipping
200m row
8 hollow rocks
8 squat jumps
B) 21-15-9 reps of:
Pull ups
KB Gorilla rows
Knees to chest
*finish all reps, no cap time
*Scale as needed
C) 4 Rounds (not for time):
60DU/120SU
20 Box jumps