SnC August 30th 2021

 

Warm up:

2 mins of Single under

2 sets of 

10 kipping

3 Slow Pull up

10 V-sit up

3 x 3 Position of power clean and Jerk

 

Interval Gymnastic

4 sets of:

2 min on : 1 min off

3 Bar Muscle up or 6 Pull up

6 Burpees to Bar

 

Power Clean and jerk

3-3-3-3-3

*increasing in weight

 

Conditioning

6 rounds of

2 Clean* (80/45 kg)

6 HSPU

12 Air Squat

 

Time Cap 15 mins

*squat, power and muscle clean is permitted

 

HIIT 30 August 2021

A) Warm up

400m row/ 1km echo bike

2 sets of:

8 DB deadlifts

6 DB thrusters

8 Hollow rocks

6 Burpees

20 Jumping jacks

 

B) EMOM 30

Min 1: 10 DB Burpees (2×15/2x10kg)

Min 2: 10 DB thrusters 

Min 3: 15 Hollow rocks

Min 4: 30 Jumping jacks

Min 5: rest

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