SnC June 3rd 2021
Warm up
3 mins Single under
Then 2 sets of
3 x 3 Position of Power Clean and Jerk
6 Pausing EB Front Squat
6 Strict Press
9 GHD Sit up
9 Squat Jump
Oly. Weightlifting
Power Clean and Jerk
In 10 mins work to heavy triple power Clean and Jerk
Then, in 1 mins do 6 reps of power Clean and Jerk at that weight (not necessarily unbroken or touch and go)
Conditioning
For Time:
3 Rounds of
40 Double Under
20 Pull up
10 Power Clean (50/30 Kg)
Time cap 15 mins
HIIT 3 June 2021
A) Warm up
2 sets of:
10 Cal echo bike
10 kipping
8 Ring rows
8 Ab mat sit ups
B) 5 Rounds for time:
30 Jumping jacks
15 GHD Sit ups
10 Pull ups
*3 mins rest, then…
*For time:
50/35 Cal echo Bike