SnC April 29th 2021
Warm up
500 m row
then 2 sets of:
5 Muscle clean + strict press
10 GHD Back extension
5 Power clean + jerk
10 Squat jump
5 HSPU
Weightlifting
In 12 mins
Work to heavy triple power clean and jerk
Then 3 x 3 at 90% of your triplet lifted weight
Conditioning
Every 2 mins x 6 set
6 HSPU
6 Power clean (60/35 kg)
HIIT 29 April 2021
A) Warm up
400m row/ 0.75 mile bike
2 sets of:
1 lap duck walk
8 push ups
8 burpees
8 KB swings
B) EMOM 32 mins
Min 1: 8 Burpees broad jump
Min 2: 10 Russian KB swings (16/12kg)
Min 3: 8 Hand release push ups
Min 4: Rest
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