Friday!!! – KNH Powerhouse

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)