SnC  April 8th 2021 (De-load Week)

 

Warm up

2 sets of

250m Row 

5 Kang Squat

3 x 3 Power clean and jerk

5 Pausing Bent Over row (pause 3 secs at chest)

30 Secs Hollow Hold

 

Strength

3 set of

10 Deadlift at 50-60% of 1RM 

 

Conditioning

For time

Row 1 k

20 Power Clean and jerk  (50/30 kg)

 

Time cap 10 mins

 

HIIT 8 April 2021

A) Warm up

400m run

2 sets of:

8 hindu push ups

8 tuck jumps

8 KB swings

8 KB deadlifts

 

B) EMOM 10 mins

4 Double KB Deadlifts (2×16/2x12kg)

4 x 10m shuttle run

 

C) Conditioning 

*Working with a partner AMRAP for 25 mins

30 Push ups

40 Box jumps

50 Russian KB swings (16/12kg)

*Every 5 mins both partners run 200m

*1 person working at a time

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