SnC November 16th 2020
Warm up
2 mins of single under
Then 2 rounds of
3×3 Squat clean and Jerk
9 Strict Press EB
3 Slow pull up
9 Kipping
Clean and Jerk Complex
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
Conditioning
“Gone In 60 Seconds”
For Time:
20 Power Clean and jerk (50/30 kg)
20 Toes to Bar
20 Front Squats (50/30 kg)
20 Chest to Bar Pull-ups
20 Cluster (50/30 kg)
*On the Minute: 20 Double Unders
Time Cap 20 mins
ReCON November 16th 2020
Warm up
400 m run
2 mins Jumping jack
1 mins bar hang
Core Conditioning
5 Sets:
4 laps Run
8 V-sit up
20 mountain climber
Rest 1 Minute Between Sets
Lunge Conditioning
5 Sets:
15/12 Calorie Row
20 m Walking Lunge
Rest 1 Minute Between Sets
HIIT 16 November 2020
A) Warm up
400m run
2 sets of:
8 KB Jefferson curls
8 Inch worm
60 sec plank hold
B) Work Capacity
EMOM 8mins
Min 1: 8 Alt. Devil press
Min 2: 12 Box jump overs
:
*2mins rest after
EMOM 8mins
Min 1: 12-15 Wall balls
Min 2: 10-12 Burpees
:
*2mins rest after
EMOM 8mins
Min 1: 45 sec Double KB hold
Min 2: 20 Abmat sit ups
: