SnC August 13th 2021
Warm up:
500 m
3 set of
5 High Pull + 5 Muscle snatch + 5 Snatch press
Power Snatch
5 rep x 3 set
4 rep x 2 set
3 rep x 2 set
Overhead squat
3 rep x 3 set 80% of snatch
2 rep x 4 set 90% of snatch
Conditioning
“Half Ingrid”
5 rounds of
3 Snatches (60/35 kg)*
3 Lateral Burpee over bar
*Squat/Power/Muscle snatch is permitted
Time cap 5 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