SnC 1st February 2021
-Jogging 7 mins-
Warm up
2 sets of
250m Row
5 KB Man Maker
3 Kipping + 3 Slow pull up
3 x 3 Position of Power Clean and jerk
Strength
Super set
4 set of
8 Bench Press
8 Pendlay Row
-rest between set-
Conditioning
AMRAP 10 mins
10 Dips
10 Power clean and jerk (50/35 kg)
10 Pull up
-Jogging 7 mins-
HIIT 1 February 2021
A) Warm up
3mins skipping (every broken 3 push ups)
2 sets of:
8 Hollow rocks
8 squat jumps
8 single arm DB clean & jerk
B) AMRAP 25mins
50 DU/ 100 SU
20 Single arm DB strict press (15/10kg)
20 Hollow rocks
20 superman pulse
20 Squat jumps
*Every 2mins do 5 burpees