SnC March 3rd 2021
Warm up
3 mins single under
if broken, do 3 push up
2 sets of
3×3 Position of Power Snatch
3 slow chin up
6 Burpees
6 Hindhu Push up
Strength
Super set
4 set of
8 Tempo Barbell row*
8 Tempo Ring Dips
*3 secs slow lowering and increasing in weight
Conditioning
For time
100 Double under
50 Hang Power Snatch 40/25 kg
25 Burpess
Cap time 15 mins
HIIT 3 March 2021
A) Warm up
400m row
2 sets of:
8 Single KB deadlift
10 Hollow rocks
10 Kipping
8 Lying leg raises
B) 5 Intervals, each for time:
30 Cal row
10 Double KB deadlifts (2×16/2x12kg)
20 Knees to Chest
*3mins rest after each Interval
*Your score = fastest round