SnC April 20th 2021
Warm up
500 m row
then 2 sets of:
5 Muscle clean + strict press
10 GHD Back extension
5 Power clean + jerk
10 Squat jump
Weightlifting
In 12 mins
Work to heavy triple power clean and jerk
Then 3 x 3 at 80% of your triplet lifted weight
Conditioning
AMRAP 15 mins
Row 250 m
15 Push up
10 Box jump
HIIT 20 April 2021
A) Warm up
3mins skipping (every broken, 3 push ups)
8 Air squats
8 lunges (each leg)
8 Hand release push ups
8 Wall balls
B) TABATA Tuesday
T1: Wall Balls (7/5kg)
T2: Walking lunges
T3: DU practice
*1min rest after each TABATA
C) AMRAP 20mins
80 DU
60 Air squats
40 Box step ups
20 hand release push ups
10 Cal any machine