SnC March 2nd 2021
Warm up
AMRAP 10 mins
250 m row
3 bear complex
3 Wall walk
10 V-sit up
10 Double KB Hang Power Clean
Strength
Super set
4 set of
8 Tempo Back Squat*
8 Tempo Strict Press*
*3 secs slow lowering and increasing in weight
Conditioning
7 rounds For time
5 Toes To bar
7 Hang Power Clean (50/30 kg)
Cap time 10 mins
HIIT 2 March 2021
A) Warm up
400m run
2 sets of:
8 Ring rows
10 Hollow rocks
8 Hindu push ups
8 Plate ground to OH
B) TABATA Tuesday
T1: push ups
T2: jumping jacks
T3: Abmat Sit ups
*1min rest after each TABATA
C) 3 Rounds for time:
400m run
15 Ring rows
10 Plate Ground to OH (15/10kg)