SnC April 12th 2021
Warm up
AMRAP 8 mins
10 Air Squat
5 Behind the neck strict Press
10 Burpees
5 EB Power clean and Jerk
10 Kipping
Stronglift Program
Back Squat at 50% of your 1 RM
5-5-5-5-5
Strict Press at 50% of your 1 RM
5-5-5-5-5
Deadlift at 50% of your 1 RM
5-5-5
Conditioning
‘Liu’s’
8 rounds for time:
4 Power Clean and Jerk (60/35 kg)
8 Pull up
Cash out : 800 m run
Time cap 16 mins
HIIT 12 April 2021
A) Warm up
8mins AMRAP:
10 Cal Row
8 Plate Ground to OH
10m Plate OH walking lunges
8 Air squats
8 Alt. Kb C&J
B) Kettlebells Only
3 Rounds for Quality:
16 Gorilla Rows (2x16kg/2x12kg)
16 Single KB OH alt. Lunges (16/12kg)
*1 min rest after each round
C) Conditioning
*For time, complete 22-16-10 Reps of:
Alt. KB Clean & Jerks (16/12kg)
KB Goblet Squats (16/12kg)
*Complete 2 laps of KB farmer Carry after each set (2×24/2x20kg)