SnC December 2nd 2020

 

Warm up

3 mins single under (every broken 2 Push up)

then 2 sets of:

3×3 Position of Power Snatch

6 Burpee Box Jump

9 GHD Sit up w/ 3 secs pause at horizontal position 

 

Lifting Capacity

EMOM 8 mins

3 Power Snatch 

at 75% of your 1 RM

 

Conditioning 1

For time

100 Double unders

50 Box Jump

 

Time Cap 7  mins

 

-rest 7 mins-

 

Conditioning 2

AMRAP 7 mins

7 Hang Power Snatch (40/20 kg)

7 Push up

 

Overload

2.5k Run

 

ReCON December 2nd 2020

 

Warm up

2 sets of:

6 Single Dumbbell Deadlifts

6 Single Dumbbell Push Press

6 Single Dumbbell Lunges

6 Single Dumbbell Clean and jerk

6 Single Dumbbell Power Snatches

6 Single Dumbbell Overhead Squats

 

Skill Practice

Pull up

 

Conditioning

 

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Push Press

30 Single Dumbbell Lunges

30 Single Dumbbell Clean and jerk

30 Single Dumbbell Power Snatches

30 Single Dumbbell Overhead Squats

 

*On the Minute: 3 Burpees

 

HIIT 2 December 2020

Warm up

3 mins skipping

2 sets of:

8 KB swings

8 Single rack KB squats

8 Single arm KB push press

8 Cal row

 

Triple Frontier

Part A)

*In 9 mins complete: 24-18-12

American KB swings (16/12kg)

15 DU/50 SU after each set

  • 2 mins rest –

Part B)

*In 9 mins complete: 24-18-12

Single rack KB squats (16/12kg)

15 DU/50 SU after each set

  • 2 mins rest –

Part C)

*In 9 mins complete: 24-18-12

Single arm KB push press (16/12kg0

Cal Row

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