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)