27
Mar
Friday!!!
KNH Powerhouse – HIIT
Warm-up
*ANNOUNCEMENTS*
WASH YO HANDS
this weekend get outside.. walk, hike, go for a run. get some fresh air.
3 rounds
20/15 cal row
10 pvc pass thrus
10 pvc OHS
10 empty BB muscle snatch
:30 bar hang
stretch
Weightlifting
Snatch (2×2)
5 reps at 50%
4 reps at 60%
3 repts at 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
2 …. 7min AMRAPS
1.
12 TTB
3-6-9-12 squat snatch
(each round add 3 snatch’s)
rest 3 min
2.
12 TTB
2-4-6-8 squat snatch
each time add 2 snatch’s)