SnC 10th February 2021
-Jogging 1k-
Warm up
AMRAP 10 mis
100 single under
5 Slow wide Push up
5 Kang Squat
3 Kipping + 3 Slow pull up
3 x 3 Position of PowerSbatch
Strength
Super set
4 set of
10 Deadlift*
10 Bench Press
*at 70-75% of your 5 RM
-rest between set-
Conditioning
21-15-9
Snatch (40/25 kg)
Pull ups
Time Cap 10 mins
-Jogging 1k-
HIIT 10 February 2021
A) Warm up
12 Cal any machine
2 sets of:
10 Kipping
8 EB sumo DL high pulls
8 Med ball cleans
8 KB swings
B) Partner Workout
100/80 Cal row
60 Toes to Bar
100/80 Cal bike
60 Sumo DL high pulls (40/25kg)
300 DU/ 600 SU
60 Med ball cleans (10/8kg)
100/80 Cal Bike
60 Russian KB swings (16/12kg)
100/80 Cal row