SnC June 11 th 2021
Warm up
AMRAP 8 mins
250 m row
3 x 3 Position of squat snatch
8 Goodmorning
8 Pike Push Up
20 Secs Pof one legged High plank (each)
Super Set
5 rounds of:
3 Snatch Balance*
5 Kneeling Land Mine Presses*
5 GHD Side Crunch (each side)
-2 mins rest between rounds-
*Build weight
*all movement done in superset style, you may rest after done the last movement
Snatch Ladder
Within 2 mins complete the total snatch lift of
Male:
30 kg – 40 kg – 50 kg – 60 kg – 70 kg – 1 max lift (athlete choice)
Female
15 kg – 20 kg – 25 kg – 30 kg – 35 kg – 1 max lift (athlete choice)
*athlete may progress to next weight after a successful lift and should they failed they may re-attempt the lift within 2 mins time cap
* if you failed on the lift, and decide to not attempting anymore, do AMRAP of lateral burpees over bar in remaining time
*your score is the heaviest lift (+number of burpees done) and time finished
*athlete may perform muscle/power/squat snatch to accomplish the lift
*Scale option: perform clean and jerk instead of snatch, or adjust your increment ascending weight
HIIT 11 June 2021
A) Warm up
3 mins skipping (every broken, 3 lying leg raise)
2 sets of:
10 kipping
10 hollow rocks
10 ring rows
8 DB snatch (each side)
B) EMOM 30mins:
Min 1: 60 single unders
Min 2: 12 Alt. DB snacth (15/10kg)
Min 3: 6 pull ups
Min 4: 15 lying leg raises
Min 5: rest