SnC March 16th 2021
Warm Up
AMRAP 8 mins
250 m row
9 KB Swing
3 Slow Chin up
9 Goodmorning
3 x 3 Position of Power clean
Strength
Superset
5 sets of
6 Pausing Deadlift (Pause 3 secs at knee level)
6 Pausing DB Bicep curl (Pause 3 secs at 90 degrees)
*increasing in weight
Conditioning
For time
21-15-9
Power Clean (60/35 kg)
Toes to Bar
HIIT 16 March 2021
A) Warm up
400m row
2 sets of:
8 lunges
8 ring rows
8 burpees
8 hollow rocks
8 Kb swings
B) TABATA Max
T1: Row
T2: KB lunges (16/12kg)
T3: Pull ups
T4: Burpees to Target
T5: Sit ups
T6: Russian KB swings (16/12kg)
*1min rest after each TABATA