SnC Agustus 18th 2021
Warm Up
AMRAP 8 mins
200 m row
3 wall walk
3 x 3 Position of Squat snatch (pause 3 secs at bottom)
6 EB Good morning
6 EB Snatch Press
6 Diamond push up
EMOM 7 mins
5 Deadlift (100/60 kg) + 5 HSPU
Squat Snatch
set 1 : 1 reps at 75% of (1 RM+2.5kg)
Set 2 : 1 reps at 85%
Set 3 : 1 reps at 95%
Metcon
8 rounds of
8 Alt. DB SnatchÂ
8 Ring Dips
Time cap 12 mins
*scale option for ring dips = push up
HIIT 18 August 2021
A) Warm up
15 Cal echo bike
2 sets of:
7 laps run
10m tin soldier march
10m walking lunges
8 Russian KB swings
6 Burpees
B) Shuttle sprints
TABATA shuttle sprints
*gradually increase speed every 20s of working time.
C) For time:
400m run/13 laps run
60 walking lunges
40 Russian KB swings
20 Burpees
24 Cal echo bike
30 walking lunges
20 Russian KB swings
10 Burpees