Throwback thursday

19
Dec

Throwback thursday

KNH Powerhouse – HIIT

Warm-up

chipper

20 cal bike

500 meter row

50 double unders or 100 singles

20 air squats

10 burpees

Shoulder stretches, wrist stretches , smash ball, foam roller and lat stretches

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

Snatch (50 percent of your one rep MAX)

DO this for 6 rounds and when you start don’t let go

2 snatch deadlifts

2 hanging snatches

2 behind the head drop snatch

2 over head squats

2 snatches

Metcon

Ronald Kerwin (Time)

For time

20 Power snatches(95/65)

5 Burpees

15 Power snatches(105/75)

10 Burpees

10 Power snatches (115/85)

15 burpees

5 Power Snatches (135/95)

20 burpees