Weightlifting April 17th 2021
Warm up
Row 500 m
then 3 set of:
5 High pull snatch + 5 Muscle snatch + 5 Snatch
Snatch
3 rep x 3 set
2 rep x 3 set
1 rep x 2 set
Back squat
80% 3 rep x 3 set
90% 2 rep x 3 set
Back up
5 kg – 15 kg 10rep x 3 set
HIIT 17 April 2021
A) Warm up
400m run
2 sets of:
8 squat jumps
8 Hollow rocks
8 Kb swings
8 Ring rows
B) For time:
*2 Rounds of:
20 Box jumps
20 Sit ups
20 Burpees afterÂ
*Straight into 2 rounds of:
20 Russian KB swings (16/12kg)
20 V-ups
20 Burpees after
*Straight into 2 rounds of:
20 Goblet squats (16/12kg)
20 Pull ups