Thursday 17 oct 19

KNH Powerhouse – HIIT

Warm-up

high knees down, butt kicks back

leg swings front/back and side to side

couch stretch, runners stretch (hip openers)

crossover symmetry/shoulder warm up

Weightlifting

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 (7,6,5,4,3)

warm up 3×3.

then go to

7reps 50%

6reps 60%

5reps 65%

4reps 70%

3reps 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP
5 Overhead Squats

10 Kettlebell Swings

20 DU/60SU