SnC and HIIT Agustus 16th 2021
Warm Up
500 m row
2 set of:
3×3 Position of Power Clean and Jerk
3 Pausing front squat (pause 5 secs at bottom)
3 Cossack squat (each leg)
3 Slow pull up
Strength
Front Squat
set 1 : 1 reps at 75% of 1 RM (1 RM+5kg)
Set 2 : 1 reps at 85%
Set 3 : 1 reps at 95%
Power Clean and Jerk
set 1 : 1 reps at 75% of 1 RM (1 RM+2.5kg)
Set 2 : 1 reps at 85%
Set 3 : 1 reps at 95%
Conditioning
“Andre B’day WOD”
500 m row
32 Pull up
500 m row
32 Ab mat sit up
500 m row
32 Power Clean (50/30 kg)
500 m row
32 ab mat sit up
500 m row
32 pull up
500 m row
time cap 30 mins