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

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