SnC August 26th 2021
Warm Up
AMRAP 8 mins
3 x 3 Position of Power Clean and Jerk
3 Pausing Front Squat
6 Burpees
6 V-sit up
6 Inchworm
EMOM 6 mins
6 Toes to Bar + 6 Push Up
Power Clean
set 1 : 3 reps at 70%
Set 2 : 3 reps at 80%
Set 3 : 3 reps at 90%
Push jerk
set 1 : 3 reps at 70%
Set 2 : 3 reps at 80%
Set 3 : 3 reps at 90%
Conditioning
In 12 mins
1-2-3-4-5-6-7-8-9-10
Front Squat (50/30 kg)
Bar Facing Burpee
Then
1 RM Clean
Time Cap: 12 minutes
HIIT 26 August 2021
A) Warm up
8 laps run
2 sets of:
8 squat jumps
8 lying leg raises
8 hollow rocks
10 push ups
B) 35mins EMOM
Min 1: 4 laps jogging
Min 2: 8 standing broad jumps
Min 3: 12 hanging leg raises
MIn 4: 30 secs plank hold
Min 5: rest
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