SnC December 15th 2020
Warm up
AMRAP 8 mins
200 m run
10 EB Strict Press
8 GHD Sit up
6 Power Clean n Jerk
Strength 1
EMOM 6 Mins
5 Deadlift
at 70-75% of 1 RM
Strength 2
Strict Press
5-5-5 at 80% of your RM, then
8-8-8 at 65% of your RM
Conditioning
4 rounds, For time:
10 Power Clean (70/40 kg)
5 Jerk (70/40 kg)
Time cap 12 mins
HIIT 15 December 2020
TABATA Tuesday
T1: Plate Ground to OH
- 1min rest –
T2: Plate OH walking lunges
- 1min rest –
T3: Burpees to plate
*man use 10kg plate, woman use 5kg plate
Conditioning
*For time:
500 DU/ 1000 SU
*every time you break or trip, do 20 air squats