SnC June 15th 2021
Warm up
Row 500 m
Then 2 sets of
3 x 3 Position of Power Snatch
6 Snatch Grip Strict Press
6 Pausing EB Thruster (pause 2 secs at bottom and top)
9 GHD Back extension
9 Burpees
Oly. Weightlifting Capacity
Power Snatch
3 set of
10 Power Snatch at your 60% of 1RM
*focus on your form, and do touch and go unbroken
Conditioning
For Time:
30-20-10
Wall ball (9/7 kg)
Row Calorie
Time cap 12 mins
HIIT 15 May 2021
A) Warm up
2 sets of:
30 jumping jacks
10 Cal row
8 ring rows
8 Alt. DB snacth
B) TABATA Tuesday
T1: Row
T2: KB farmer carry (2×16/2x12kg)
T3: Jumping Pull ups
*1 min rest after each TABATA.
C) AMRAP 10mins:
60 Single unders
10 Alt. DB power snacth (15/10kg)