HIIT 9 January 2020
A) Warm up
10mins AMRAP:
10 Cal row
8 Pull ups
8 Devil press
8 KB swings
10 Hollow rocks
B) 2021
*for time:
21 Burpees over DB
21 Double DB hang cleans (2×15/2x10kg)
21 Pull ups
21 Box jumps
21 Double DB push press
21 knees to elbows
21 Cal row
21 mountain climbers
21 Double DB deadlifts
21 Devil press
21 Wall balls (7/5kg)
21 V-ups
21 Double DB walking lunges
210m Run
21 KB Goblet squats (16/12kg)
21 KB Russian twists
21 KB swings
21 Alt. DB snatch
Weightlifting 9th January 2021
Warm up
Pull up hookgrip snatch
5rep x 3 set
Muscle snatch + press
3+3 rep x 3 set
Power Clean
3 rep x 3 set
2 rep x 3 set
Power snatch
3 rep x 3 set
2 rep x 3 set
Good Morning
5rep x 5 set