SnC December 29th 2020
Warm up
2 sets of
10 Kipping
3 Bear Complex
3 x 3 Position of Power clean and Jerk
3 wall walk
Strength 1
Squat Clean and Jerk
3-3-3-3-3
*build on weight
Strength 2
Bench Press
8-8-8-8-8
at 70% of 1 RM
Conditioning
For Time:
50 Thruster (50/30 kg)
*every time break, complete 5 pull ups
HIIT 29 December 2020
- A) Warm up
400m run
2 sets of:
8 hollow rocks
8 HRPU
8 ring rows
8 Double KB deadlifts
- B) TABATA Tuesday
T1: Hanging knees to Chest
T2: Double KB farmer carry (2×24/2x16kg)
T3: Worm walks
*1min rest after each TABATA
- C) Conditioning
*For time:
400m run
21 hand release push ups
21 Pull ups
400m run
15 HRPU
15 pull ups
400m run
9 HRPU
9 Pull ups