SnC and HIIT February 4th 2021

-Jogging 7 mins- or 1 km run

Warm up

3 mins single under

(if broken do 2 V-sit up) then

2 sets of

3 x 3 Position of Power snatch

3 slow chin up

5 Kang Squat

5 Pausing Knee to chest (pause 3 secs)

Strength

Super set

4 set of

8 Deadlift

8 DB Bicep Curl

-rest between set-

Conditioning

AMRAP 12 mins

12 Hang Power Snatch (40/25 kg)

12 Toes to bar

24 Double unders

-Jogging 7 mins- or 1 km run

A) Warm up

500m row

2 sets of:

10 Kipping

8 Knees to chest

8 Ring rows

8 Burpees

B) 4 Intervals, each for time:

6 EB barbell curls (20/15kg)

8 Burpees box jumps

10 Knees to Elbows

12 Cal row

*3mins rest after each Interval.