SnC May 6th 2021 

 

Warm up

400 m run

then 2 sets of:

5 Muscle Snatch + OH Squat

10 Lu Raises

5 Power snatch + Press

30 secs of HS Hold

 

Weightlifting

 

In 12 mins

Work to heavy triple power Snatch

 

Then 5 set x 3 reps at 90% of your triplet lifted weight

 

Conditioning

For time:

AMRAP 10 mins

6 Hang Power Snatch (50/30 kg)

6 Lateral Burpee over bar

 

HIIT 6 May 2021

A) Warm up

10 mins AMRAP:

30 jumping jacks

10 Hollow rocks

10 Air squats

5 Hindu push ups

5 Inch worms

 

B) 30-20-10 reps for time:

Burpees

Air squats

Abmat sit ups

*At the 10mins mark continue to…

 

*10-20-30 reps of:

Burpees

Air squats

Abmat sit ups

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *