SnC July 1th 2021
Warm Up
3 mins Single Unders
and 2 sets of
5 reps of every movement in conditioning
Conditioning
For time
50 Kettlebell Swings (24/16 kg)
40 Sit Ups
30 DU
20 Toes to Bar
10 Thrusters (50/30 kg)
Rest 4 mins
For Time
10 Clean Complex*
*1 Deadlift + 1 Squat/power Clean + 1 Front Squat + 1 Jerk (80/45 kg)
*During the complex, athlete must not re-grip or drop the bar, Athlete may drop the bar only after finishing the jerk
Time Cap 30 mins
HIIT 1 July 2021
A) Warm up
10 mins AMRAP:
30 jumping jacks
10 Hollow rocks
10 Air squats
5 Hindu push ups
5 Inch worms
B) 30-20-10 reps for time:
Burpees
Air squats
Abmat sit ups
*At the 10mins mark take 2 mins rest
*Then continue to…
*10-20-30 reps of:
Burpees
Air squats
Abmat sit ups