SnC January 26th 2021 (Deload Week)
Warm up
EMOM 9 mins
Min 1 = 5 Power Snatch + OH Squat
Min 2 = 10 V-sit up
Min 3 = 10 Burpees
Strength
Snatch Grip Deadlift Pause
3-3-3-3-3
* Pausing at below knees, on the knees, and just above the knees
* increasing in weight
Conditioning
AMRAP 10 mins
10 Power Snatch (40/25 kg)
8 Toes to bar
HIIT 26 January 2021
A) Warm up
20 Cal row
2 sets of:
10 kipping
10 hollow rocks
8 ring rows
8 alt. lunges
B) TABATA Tuesday
T1: Russian KB swings (16/12kg)
T2: Abmat sit ups
T3: Box jumps
*1min Rest after each TABATA
C) 4 Intervals, each for time:
14 Pull ups
20m Plate OH walking lunges (15/10kg)
15 Knees to chest
16 Cal Row
*3mins rest after each Interval