SnC April 21th 2021
Warm up
AMRAP 8 mins
10 Burpees
2 Muscle Clean + 2 Power Clean + 2 Squat clean
10 Good morning
3 Strict press + 3 Push Jerk + 3 Split Jerk
10 Air Squat
Stronglift Program (week 2-part 2)
Back Squat (2.5 kg heavier than previous)
5-5-5-5-5
Strict Press (2.5 kg heavier than previous)
5-5-5-5-5
Deadlift at (5 kg heavier than previous)
5-5-5-5-5
Conditioning
AMRAP 8 mins
Clean and Jerk (70/40 kg)
*athletes may perform, squat, power, or muscle clean. And split or push jerk.
HIIT 21 April 2021
A) Warm up
400m row
2 sets of:
8 burpees
8 EB deadlift
8 Lying leg raises
8 Air squats
10 Hollow rocks
B) Row
3 x 1000m row
*each for time
* 1 mins rest after each row interval
C) 21-15-9 reps for time:
Deadlift (60/35kg)
Bar facing burpees
Knees to chest