SnC Agustus 21th 2021
Warm up:
500 m row
3 set of
3 Clean High Pull + 3 Muscle clean+3 Front Squat + 3 Push jerk
Squat Clean and Jerk
4 rep x 3 set
2 rep x 2 set
1 rep x 2 set
Front squat
3 rep x 3 set 80% of 1 RM
2 rep x 4 set 90% of 1 RM
Conditioning
“Half Grettel”
5 rounds of
3 Clean and Jerk (60/35 kg)*
3 Lateral Burpee over bar
*Squat/Power/Muscle clean is permitted
Time cap 5 mins
HIIT 21 August 2021
A) Warm up
400m run
2 sets of:
8 burpees
8 box jumps
8 DB snatch
B) For time:
800m run
40 burpees box jump
20 DB snatch (15/10kg)
600m run
30 burpees box jump
15 DB snatch
400m run
20 burpees box jump
10 DB snatch
200m run
10 burpees box jump
5 DB snatch