SnC January 5th 2021
Warm up
2 sets of:
30 secs Double under
10 GHD Sit up
3 x 3 Position of Power Snatch
10 Kipping
3 Turkish get up (each arm)
Strength 1
AMRAP 9 mins
Deadlift
at 75% of your 1RM
Strength 2
Bench Press
8-8-8-8-8
at 70% of 1 RM
Conditioning
AMRAP 12 mins
5 Power/Squat Snatch (60/35 kg)
10 Toes To bar
HIIT 5 January 2020
A) Warm up
400m run
2 sets of:
6 Inch worms
8 Double DB Deadlifts
8 Double DB hang cleans
8 Single arm DB strict press
B) TABATA Tuesday
T1: Double DB Deadlifts
T2: Side sprint shuffle
T3: Single arm DB strict press
*1min rest after each TABATA
*DB weights 2×15/2x10kg
- C) Conditioning
*Buy in: 400m run
*Then straight into 21-15-9 reps of:
Double DB hang cleans
Double DB push press
Abmat sit ups
*Buy out: 400m run
*DB weights 2×15/2x10kg