SnC June 22th 2021
Warm up
500 m row
2 sets of:
3 x 3 Position of Power Clean
6 Behind the neck strict press
6 Burpees squat high Jump
30 Secs side Plank (each side)
Conditioning
4 rounds of:
500 m row
20 Sit up
Rest 4 mins, then:
4 rounds of
8 Power Clean (70/40 kg)
8 Burpees lateral over bar
Time cap 30 mins
Overload
Push Press
4-4-4-4-4
increasing in weight
HIIT 22 June 2021
A) Warm up
3 mins skipping
2 sets of:
8 Double DB deadlifts
8 single DB clean & jerk
8 air squats
B) TABATA Tuesday
T1: single unders
T2: air squats
T3: Burpees to target
C) 3 Rounds for time:
10 Double DB Deadlifts (2×15/2x10kg)
10 Single DB squat clean (15/10kg)
10 Single DB push press (15/10kg)