SnC  April 13th 2021 

 

Warm up

500 m row

2 sets of:

3 x 3 Position of Power Snatch

3 Overhead Squat + Snatch Press

10 GHD sit up

10 Jump Squat

 

Olympic Lifting

in 15 mins

Work to a heavy Triple Power Snatch

 

Conditioning

4 rounds for time:

Row 500 m

10 Toes to Bar

12 Box jump (60/50 cm)

 

Time cap 16 mins

 

HIIT 13 April 2021

A) Warm up

400m row

2 sets of:

8 Plate ground to OH

8 alt. Lunges

8 Burpees

8 Ring rows

8 Squat jumps

 

B) TABATA Tuesday

T1: Plate Ground to OH

  • 1min rest –

T2: Plate OH walking lunges

  • 1min rest –

T3: Burpees to plate 

*man use 10kg plate, woman use 5kg plate 

 

C) Conditioning

AMRAP 12mins:

20/15 Cal row

15 Pull ups

10 Box jump Overs

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