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