SnC March 20th 2021
Warm Up
AMRAP 8 mins
250 m row
3×3 Squat Clean
6 Pausing Wide Push up (pause 3 secs at bottom)
9 KB swing
9 Jefferson Curl
Month Challenge
Unbroken wallball (10/8 kg)
Lifting Conditioning
Male RX:
10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Squat Clean (¾ bodyweight)
Female RX:
10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1 bodyweight)
Bench Press (½ bodyweight)
Squat Clean (⅔ bodyweight)
Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder”
HIIT 20 March 2021
A) Warm up
400m row
2 sets of:
4 Inch worms
6 Hindu push ups
8 Burpees
6 Devil press
B) For time:
3 Devil press (2×15/2x10kg)
15 Cal row
6 Devil press
15 Cal row
9 Devil press
15 Cal row
12 Devil press
15 Cal row
15 Devil press
15 Cal Row