SnC December 21th 2020
Warm up
2 sets of
30 secs Double under
3 Bear Complex
3 x 3 Position of Power Snatch
3 wall walk
Strength 1
AMRAP 7 mins
Back Squat
at 75% of your 1RM
Strength 2
Strict Press
8-8-8-8-8
at 70% of 1 RM
Conditioning
AMRAP 10 mins
5 Hang Power Snatch (40/25 kg)
40 Double under
HIIT 21 December 2020
A) Warm up
400m row
2 sets of:
10 hollow rocks
10 sit ups
8 lateral burpees
B) 3 Intervals (each for time):
40 Cal Row
30 Abmat sit ups
20 Burpees over rower
*Rest 3mins
*Score = Slowest round
ReCON December 21th 2020
Warm up
400 m run
20 Predator jack
10 Burpees
Conditioning
10 Rounds
1 min on : 1 min off
40 single under
4 Lateral Burpees over jump rope
AMRAP Air Squat