SnC August 13th 2021
Warm Up
2 mins of single unders
2 sets of
6 weighted Box step up (each leg)
6 GHD sit up
3×3 Position of squat clean
3 Inchworm
EMOM 7 mins
5 Toes To Bar + 5 Wall ball
Squat Clean
set 1 : 3 reps at 70% of (1 RM+2.5kg)
Set 2 : 3 reps at 80%
Set 3 : 3 reps at 90%
Conditioning
10-9-8-7-6-5-4-3-2-1
Deadlift (90/60 kg)
Box Jump (60/50 cm)
Time cap : 10 mins
HIIT 13 August 2021
A) Warm up
400m row/ 700m echo bike
2 sets of:
8 wall balls
8 burpees
8 alt. DB clean n jerk
10 kipping
B) TABATA
– DB Deadlifts (2×15/2x10kg)
– lateral squats
– lunges
– DB strict press (15/10kg)
C) 5 Rounds for time:
12 wall balls (7/5kg)
10 Cal row
8 single DB clean n jerk (15/10kg)
6 Burpees
4 Pull ups