SnC May 11th 2021
Warm up
400 m run
then 2 sets of:
3 x 3 Position of power clean and Jerk
8 Burpees
8 Squat Jump
8 EB Behind neck strict Press
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
AMRAP 15 mins
Run 200 m
12 Burpee Box jump Over
HIIT 11 May 2021
A) Warm up
400m row
2 sets of:
8 Burpees
8 Russian KB swings
8 Sandbag thrusters
4 Inch worms
B) TABATA Tuesday
T1: Sandbag Thrusters (10/5kg)
T2: Sandbag box step overs
T3: burpees to target
*1 min rest after each TABATA
C) *3 Intervals, each for time:
10 Burpees Box jumps
20 Russian KB swings (16/12kg)
*1 min rest after each Interval