SnC January 22th 2021
Warm up
EMOM 9 mins
Min 1 = 12 Single Arm KB Hang Snatch
Min 2 = 10 Burpees
Min 3 = 8 Squat Clean and Jerk
Strength
Every 30 secs x 10 set
1 Squat Clean and Jerk
Conditioning
AMRAP 12 mins
12 Thruster (40/25 kg)
12 KB Swing (24/16 kg)
HIIT 22 January 2021
A) Warm up
400m row
2 sets of:
4 Burpees broad jumps
8 Hand release push ups
10 Hollow rocks
B) For time:
1000m row
*Immediately into
4 Rounds of:
15 Burpees broad jumps
25 Hand release push ups
30 Abmat sit ups