SnC April 22th 2021
Warm up
400 m run
then 2 sets of:
5 Muscle Snatch + OH Squat
10 Lu Raises
5 Power snatch + Press
30 secs of HS Hold
Weightlifting
In 12 mins
Work to heavy triple power Snatch
Then 3 x 3 at 80% of your triplet lifted weight
Conditioning
For time:
5 rounds for time:
12 Dumbbell Snatch (25/15 kg)
12 Hollow rock
Time cap 12 mins
HIIT 22 April 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):
30 Wall balls (7/5kg)
25 Double KB front squats (2×16/2x12kg)
20 Box jumps
15 Bar facing Burpees
10 Double KB thrusters (2×16/12kg)
*3mins rest after each round
*Your score is your slowest round