SnC June 29th 2021 

 

Warm up

2 sets of:

30 secs Double under

10 GHD Sit up

3 x 3 Position of Power Snatch

10 Good morning

3 wall walk

20 secs Superman hold

 

Conditioning

7 rounds of 

7 Deadlift (100/65 kg) 

7 HSPU

 

rest 4 mins

 

5 rounds of

30 Double Unders

6 Power Snatch (40/25 kg)

 

Time cap 25 mins

 

Overload

Front Squat 

4-4-4-4

*Increasing in weight

 

HIIT 29 June 2021

A) Warm up

400m row

2 sets of:

8 Double DB deadlifts

8 alt. DB C&J

8 Burpees

 

B) TABATA Tuesday

T1: EB barbell curls

T2: Double DB deadlifts (2×15/2x10kg)

T3: Alt. DB Clean & Jerk (15/10kg)

*1 min rest after each TABATA

 

C) *3 Intervals, each for time:

 12 single DB Box step over (15/10kg)

12 Burpees

*1 min rest after each Interval