SnC June 1st 2021
Warm up
Row 500 m
Then 2 sets of
3 x 3 Position of Power Snatch
6 Pausing EB Overhead Squat
6 Snatch Grip Strict Press
9 V-sit up
9 Kipping
Oly. 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
For Time:
Row 1 k*
Then 5 rounds of:
10 Push up
10 Toes to bar
Then Row 1 k*
Time cap 16 mins
*female will row 800 m
HIIT 1 June 2021
A) Warm up
400m row
2 sets of:
8 KB front rack lunges
8 Russian KB swings
8 Goblet squats
8 Wall balls
B) TABATA Tuesday
T1: KB farmer carry (2×16/2x12kg)
T2: Russian KB swings (16/12kg)
T3: Single KB walking lunges (16/12kg)
*1 min rest after each TABATA
C) 3 Rounds for time:
500m row
15 Wall balls (7/5kg)