SnC December 19th 2020
Warm Up
2 sets of
30 Secs Double Under
5 Tall Snatch (pause at bottom 3 secc)
10 Lu raises
5 Slow Snatch Grip Deadlift
Stage Snatch Pull
2-2-2-2-2
Overhead Squat
3-3-3-3-3
Conditioning
In 15 mins
Every 90 Secs
25 Double Unders
2 Hang Squat Snatches
*ascending in weight every 90 secs
HIIT 19 December 2020
A) Warm up
400m row/ 0.75 mile bike
2 sets of:
8 kipping
8 lying leg raise
40 SU
8 Double DB Hang cleans
B) Partner workout
*Working with a partner for time:
100/80 Cal row
60 knees to elbows
100/80 cal bike
60 Double DB Hang cleans (2×15/2x10kg)
300 DU/ 600 SU
60 Double DB Hang cleans (2×15/2x10kg)
100/80 cal bike
60 knees to elbows
100/80 Cal row
*1 partner working at a time