SnC August 28th 2021
Warm up:
500 m
3 set of
3 High Pull + 3 Muscle snatch + 5 Snatch press + 3 Snatch Balance
Squat Snatch
4 rep x 3 set
2 rep x 2 set
1 rep x 2 set
Front squat
3 rep x 3 set at 80% RM
2 rep x 3 set at 90% RM
Conditioning
“Barmaid”
5 Rounds for time:
10 Deadlifts (50/30 kg)
8 Overhead Squats (50/30 kg)
6 Hang Power Snatches (50/30 kg)
Time Cap 12 mins
HIIT 28 August 2021
A) Warm up
400m row
2 sets of:
6 laps run
8 wall balls
6 push ups
8 squat jumps
B) Conditioning
Buy in: 30 KB Goblet squats (16/12kg)
*Straight into 3 Rounds of:
400 m run
15 wall balls (7/5kg)
400m row
15 Box jump overs
Cash out: 30 Russian KB swings (16/12kg)