SnC August 24th 2021
Warm Up
AMRAP 8 mins
50 Single unders
8 Burpees
4 Snatch Pull
4 Power Snatch
4 Snatch Press
8 Lunges
Power Snatch
set 1 : 3 reps at 70%
Set 2 : 3 reps at 80%
Set 3 : 3 reps at 90%
Back Squat
set 1 : 5 reps at 65% (RM + 5 kg)
Set 2 : 5 reps at 75%
Set 3 : 5 reps at 85%
Conditioning
AMRAP 10 Mins
10 Double DB Lunges (2×20/2×12.5 kg)
5 Devil Presses (2×20/2×12.5 kg)
HIIT 24 August 2021
A) Warm up
400m row/ 1km echo bike
2 sets of:
20 jumping jacks
6 DB deadlifts
6 DB power cleans
6 DB push press
8 lateral squats
B) TABATA
– Jumping jacks
– reverse lunges
– mountain climbers
– hand release push ups
C) 5 rounds for time:
5 DB burpees (2×15/2x10kg)
10 DB power cleans
10 DB push press
5 DB Front squats