SnC May 4th 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 5 set x 3 reps at 90% of your triplet lifted weight
Conditioning
For time:
21-15-9
Shoulder to Overhead (40/25 kg)
GHD Sit up
Time cap 7 mins
*This is a fast short workout, targetting do all reps unbroken, if the athlete is not comfortable with GHD sit up, do Abmat sit up instead. Athletes may do GHD first then S2O after.