SnC March 31th 2021
Warm Up
AMRAP 8 mins
200 m row
9 Wide Push up
3 Slow Wide Pull up (pause 3 secs at the top)
3 DB Man Maker
3 x 3 Position of Power clean
Strength
Superset
5 sets of
3 Pausing Bench Press (Pause 3 secs at chest)
3 Pausing Barbell row (Pause 3 secs at chest)
*increasing in weight
Conditioning
6 rounds of time
250 m row
12 Hang Power clean (50/30 kg)
Time cap 15 mins
HIIT 31 March 2021
A) Warm up
400m row
2 sets of:
8 Double KB thrusters
8 box jumps
8 burpees
8 wall balls
B) 2 Rounds (each for time):
35 Wall balls (7/5kg)
30 Double KB front squats (2×16/2x12kg)
25 Box jumps
20 Bar facing Burpees
15 Double KB thrusters (2×16/12kg)
*3mins rest after each round
*Your score is your slowest round