SnC October 13th 2020

 

Warm up

3 mins of single unders

then 2 sets of

3 x 3 Position of power snatch

3  pausing snatch grip Deadlift (Below knee, on knee, then when lowering on knee and below knee again)

6 Burpees

6 V-sit up

 

Lifting Capacity

 

EMOM 8 mins

6 (Touch and Go) Power Snatch (40/25 kg)

*No Dropping barbel before reps finished

 

Conditioning

 

For Time:

50 Double Unders

 

9-12-15:

Deadlifts (90/60 kg)

HSPU

 

100 Double unders

 

15-12-9:

Deadlifts (90/60 kg)

Double KB Push Jerk (20/12 kg)

 

50 Double Unders

 

Time Cap 25 mins

 

HIIT 13 October 2020

A) Warm up

400m row

2 sets of:

8 burpees wall ball

8 box jumps

8 push ups

 

B) TABATA 

Shuttle sprints

 

C) AMRAP 15mins

15 Wall balls (7/5kg)

10 Box jumps

5 burpees over rower

250m row