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

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *