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