SnC 8th February 2021
-Jogging 1k-
Warm up
2 sets of
3 x 3 Position of Power Snatch
9 EB OH Squat
3 x 3 Position of Power Clean and jerk
9 EB Front Squat
Strength
Super set
4 set of
10 Back Squat*
10 Strict Press
*at 70-75% of your 5 RM
-rest between set-
Conditioning
4 Rounds of
400 m Run
12 Shoulder to Overhead (50/30 kg)
-Jogging 1k-
HIIT 8 February 2021
A) Warm up
3 mins skipping
2 sets of:
8 lunges
8 Burpees
8 Box jumps
10 Hollow rocks
B) 3 Intervals, each for time:
30 Dumbbell lunges (2 x 15/ 2 x 10kg)
25 Abmat Sit ups
20 Box jumps over
15 Burpee
*3mins rest after each Interval