Thursday 7 Nov 19

KNH Powerhouse – HIIT

Warm-up

ladder drills

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)