SNC November 3rd 2020
Warm Up
500 m row
then 2 sets of:
5 Slow deadlift
5 Back rack Barbell cossack squat (each side)
3 x 3 Squat Snatch
3 wall walk
Box Squats
On the Minute x 10:
2 Box Squats
Snatch Complex
On the 1:30 x 6 Sets:
1 Hang Squat Snatch
1 Squat Snatch
1 Snatch Grip Jerk (behind the neck)
Conditioning
“Four A Minute”
AMRAP 1 mins
Deadlifts (120/75 kg)
-Rest 2 mins-
AMRAP 1 mins
Push Jerk (60/35 kg)
-Rest 2 mins-
AMRAP 1 mins
Power Snatch (50/30 kg)
-Rest 2 mins-
AMRAP 1 mins
Cal Row
HIIT November 3rd 2020
A) Warm up
400m row
2 sets of:
8 Burpee Wall Balls
8 Double KB Deadlifts
4 laps run
B) TABATA Tuesday
T1: KB farmer carry (2x20kg/2x16kg)
T2: Double KB Deadlifts (2x20kg/2x16kg)
T3: Shuttle sprints
*1 min rest after each TABATA
C) AMRAP 15mins
15 Wall balls (7/5kg)
6 Lateral Burpees over Rower
300m Row