Weightlifting 24 October 2020
Warm Up
3 sets of :
250 m row
5 Pull up Snatch
3 Muscle Snatch + 3 Snatch grip Press
Snatch Complex
3 sets of :
2 Power snatch + 2 Overhead Squat
*then
3 sets of:
1 Heavy Power Snatch + 1 Overhead Squat
Snatch Pull
3-3-3-2-2-2
HIIT 24 October 2020
A) Warm up
400m row
8mins AMRAP
8 air squats
10 hollow rocks
8 KB swings
10 reverse lunges
B) Saturday Smasher
*For time
*50-40-30-20-10 reps of:
Air squats
Sit ups
*Straight into 3 rounds of:
12 Plate OH reverse lunges
15 KB swings (16/12kg)
500m row