SnC January 18th 2021
Warm up
500 m row
2 sets of:
3 x 3 Position of Power Snatch
3 Slow EB Overhead Squat
6 Burpees
6 Pause knee to chest (5 secs Pause)
Strength
Back Squat
Find 5 RM
Conditioning
5 rounds for time
4 Box Jump
6 Burpees
8 Power Snatch (50/30 kg)
Time Cap 13 mins
HIIT 18 January 2021
A) Warm up
3mins skipping
2 sets of:
2 wall walks
8 box jumps
8 KB swings
8 Hindu push ups
B) AMRAP 20mins
4 Wall walks
14 Box jump overs
24 Russian KB swings (16/12kg)
34 DU/ 68 SU