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