SnC December 10th 2020
Warm up
500 m row
2 sets of:
3 x 3 Power Clean and Jerk
6 Kang Squat
30 Secs Bar Hang
6 V-sit up
Push Jerk
3-3-3-3-3
build to heavy
Lifting Capacity
EMOM 6 mins
4 Power Clean
at 75% of your RM
Conditioning
AMRAP 15 mins
10 Deadlift (100/65 kg)
10 Toes to Bar
10 HSPU
HIIT 10 December 2020
A) Warm up
400m run
2 sets of:
8 hindu push ups
8 tuck jumps
8 KB swings
8 KB deadlifts
B) EMOM 10 mins
4 Double KB Deadlifts (2×16/2x12kg)
4 x 10m shuttle run
C) Conditioning
*Working with a partner AMRAP for 25 mins
30 Push ups
40 Box jumps
50 Russian KB swings (16/12kg)
*Every 5 mins both partners run 200m
*1 person working at a time