SnC May 6th 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 5 set x 3 reps at 90% of your triplet lifted weight
Conditioning
For time:
AMRAP 10 mins
6 Hang Power Snatch (50/30 kg)
6 Lateral Burpee over bar
HIIT 6 May 2021
A) Warm up
10 mins AMRAP:
30 jumping jacks
10 Hollow rocks
10 Air squats
5 Hindu push ups
5 Inch worms
B) 30-20-10 reps for time:
Burpees
Air squats
Abmat sit ups
*At the 10mins mark continue to…
*10-20-30 reps of:
Burpees
Air squats
Abmat sit ups