SnC January 19th 2021
Warm up
3 mins of single under
(If broken 3x Push up)
2 sets of:
3 x 3 Position of Power Clean
3 Slow Deadlift (10 Secs up-10 secs down)
6 Kang Squat
30 Secs Plank
Strength
Deadlift
Find 5 RM
Conditioning
4 Rounds for time
15 Ring Dips
30 Sit up
45 Double Under
Time cap 15 mins
*scale option of ring dips is push up, and 45 double under is 135 Single unders
HIIT 19 January 2021
A) Warm up
400m run
2 sets of:
8 burpees
8 Alt. DB snatch
8 Double DB clean & jerk
B) TABATA Tuesday
T1: Double DB Hang cleans
T2: Double DB shoulder to OH
T3: Alt. DB snatchÂ
*1min rest after each TABATA
*DB weight 2×15/2x10kg
C) 10 Intervals for time:
10 Burpees
20m shuttle sprint