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

 

  1. 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

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