SnC May 20th 2021
Warm up
500 m row
then 2 sets of
3 x 3 Position of Power Snatch
3 Single KB Thruster (each leg)
3 Wall walk
3 Single arm KB Devil Press (each arm)
Weightlifting
Power Snatch
10-10-10
at 60% of your 1 RM
Conditioning
For time:
30-20-10
Kettlebell Swing (24/16 kg)
Calorie Row
Time cap 10 mins
HIIT 20 May 2021
A) Warm up
10 mins AMRAP:
30 jumping jacks
10 Hollow rocks
10 Single KB deadlifts
8 Russian KB swings
5 Inch worms
B) 20-15-10 reps for time:
Burpees
Russian KB swings (16/12kg)
Abmat sit ups
*At the 10mins mark continue to…
*10-15-20 reps of:
Burpees
Russian KB swings
Abmat sit ups