SnC  March 23th 2021

 

Warm Up

2 sets if

250 m row

9 KB Tater

3 Wall Walk

3 Single Arm KB Thruster (each arm)

3 x 3 Position of Power clean and jerk

 

Strength

Superset

5 sets of

4 Pausing Back Squat (Pause 3 secs at bottom)

4 Pausing Strict Press (Pause 3 secs at shoulder)

*increasing in weight

 

Conditioning

 

Death By Power Clean and Jerk (60/35 kg)

min 1 = 1 Power Clean and Jerk

min 2 = 2 Power Clean and Jerk

min 3 = 3 Power Clean and Jerk

and so on.. until failure

 

23 March 2021

1. A) Warm up

400m run

2 sets of:

10 hollow rocks

8 push ups

8 wall balls

8 jumping lunges

 

1. B) TABATA Tuesday

T1: Wall balls (7/5kg)

T2: Knees to chest

T3: Double DB shoulder to OH (2×15/2x10kg)

*1 min rest after each TABATA

 

1. C) Finisher 

*From min 0-5:

800m run

Max Sit ups

*2mins rest

*From min 7-11:

600m run

Max jumping lunges

*2min rest 

*From min 13-16:

400m run

Max push ups