SnC March 18th 2021
Warm Up
AMRAP 8 mins
250 m row
3×3 Position of Power Snatch
6 Snatch Grip Behind the neck Press
3 Pausing Overhead Squat
12 GHD Back Extension
Strength
Superset
5 sets of
6 Pausing Front Squat (Pause 3 secs at bottom)
6 Pausing DB Press (Pause 3 secs at shoulder)
*increasing in weight
Conditioning
‘Lifting Capacity’
EMOM 10 mins
3 Power Snatch (60/35 kg)
HIIT 18 March 2021
A) Warm up
400m row
2 sets of:
8 squat jumps
8 Ring rows
8 Kipping
8 Knees to Chest
8 Air squats
B) For time:
100 Cal Row
50 Box jumps
25 Pull ups
50 Toes to Bar
25 KB Goblet squats
50 Box jumps