SnC June 17th 2021
Warm up
3 mins your cardio choice
Then 2 sets of,
3 EB Pull up + 3 Muscle clean + 3 Push Press
5 Pausing Front Squat (3 secs Pause at bottom_
10 V-sit up
10 Plate OH Lunges
Cardio active recovery
20 mins of run/row/bike at moderate pace or at zone 3 HR around (190-age)
Conditioning
EMOM 8 mins
2 Clean and Jerk (80/45 kg)
*or at 80% of your 1 RM
*Muscle/power/squat clean is permitted
HIIT 17 May 2021
A) Warm up
400m row/ 500m echo bike
2 sets of:
8 air squats
8 med ball cleans
8 push ups
8 wall balls
B) In teams of 2 for time:
200m row/ 250m echo bike
20-19-18-17-…1 Wall balls (7/5kg)
*Athlete A perform 200m row, while athlete B do 20 wall balls. Once both athletes finished, switch up, so athlete B do 200m row while Athlete A do 19 wall balls.