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