SnC May 27th 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
In 10 mins work to heavy triple power snatch
Then, in 1 mins do 6 reps of power snatch at that weight (not necessarily unbroken or touch and go)
Conditioning
AMRAP 12 mins
12 Power Snatch (50/30 kg)
12 Row Calorie
HIIT 27 May 2021
A) Warm up
500m row/ 0.8mile bike
2 sets of:
10 kipping
10 hollow rocks
8 ring rows
8 half burpees
8 squat jumps
Conditioning
10 min AMRAP
20 Cal row
10 box jump overs
-5 mins rest-
Then,
10 min AMRAP
20 Burpees
10 Pull ups