Monday 1 April 19

KNH Powerhouse – HIIT

Warm-up

high knees down

butt kicks back

10 star jumpers

crossover symmetry

wrist stretch

hip stretch

pvc power clean

Weightlifting

Hang Power Clean (6×3 @ 60% )

warm up 3×3

in between working sets do 30 sec static ring holds

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP
10 power cleans

10 squat cleans

10 thrusters

95/65 Rx