SnC October 7th 2020

 

A) 2 sets (warm up):

200m Row

30 secs one leg plank (each side)

5 KB Single Arm Hang Power clean and Jerk

3×3 position of Squat clean

30 second front squat hold at bottom

 

Clean Pull Complex

On the 1:30 x 5 Sets:

1 Pausing Deadlift (pause on knees on way up AND way down)

1 Tempo Clean Pull (slow lift from ground to upper thigh then accelerate on second pull

1 Clean Pull

 

Conditioning

“21 Jump Street”

AMRAP 21:

21 Power Clean (50/30 kg)

21 Shoulder to OH (50/30 kg)

21 Box Jump Overs (60/50 cm)

21 Toes to Bar

 

HIIT 7 October 2020

A) Warm up

8 Cal any machine

2 sets of:

30 SU

8 Wall balls

8 cross back lunges

8 hollow rocks

 

B) EMOM 15mins

1st min: mountain climbers

2nd min: DU/SU

3rd min: star crunches

4th min: skater hops

5th min: rest

:

:

*If unable to do star crunches, switch to bicycle crunches 

 

C) AMRAP 10mins

10/7 Cal Row

10 Wall balls (9/7kg)

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