I love this workout

KNH Powerhouse – HIIT

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Monti (Time)

5 Rounds for time of:

50 Step-ups with 45# barbell, 20″

15 Cleans, 135#

50 Step-ups with 45# barbell, 20″

10 Snatches, 135#
In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006
To learn more about Monti click here

Cash Out

3 rounds

10 pushups

20 crunches

10 air squats

20 wall ball crunches