SnC January 13th 2021
Warm up
2 Mins Jumping Jack
2 sets of:
3 x 3 Position of Squat clean
3 Wall walk
9 Strict Press
9 Plank T rotation (each side)
Strength 1
AMRAP 11 mins
Push Press
at 75% of your 1RM
Conditioning
4 Rounds For Time
5 Hang Squat Clean (60/35 kg)
10 Ring Dips
.
Time cap 8 mins
HIIT 13 January 2021
A) Warm up
400m run
2 sets of:
10 walking lunges
8 Squat jumps
8 alt. Single arm DB devil press
B) 5 Rounds (Not for time):
200m run
21 single DB (walking lunges)
15 Box Jumps
9 Alt. single arm Devil presses