7
Nov
Thursday 7 Nov 19
KNH Powerhouse – HIIT
Warm-up
ladder drills
then
10 Bent Over Barbell Row
20 Cossack Squats
https://www.youtube.com/watch?v=YvxmS5BIPi8
then
pvc pass throughs, lat stretch, shoulder rolls, foam roll
Weightlifting
Power Snatch (warm up with 3×3 and then 3×5 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 power snatches 95/65
12 push ups
12 chest to bar pull ups (progression is pull ups or ring rows)