Kettlebell

Part a: 12 min EMOM kB Snatch

Min 1 10 reps right

Min 2 10 reps left

Part b: with a partner

200 air squats split as needed

Part c: 7 min AMRAP

7 kB swings

14 lunges

21 pull ups or jumping pull-ups

Team

“Hot Seat”

3 Rounds:

AMRAP 3: Calorie Bike

AMRAP 2: Power Snatch (95/65)

AMRAP 1: Pull-ups

Rest 2:00

Athletes will work for six minutes straight in “Hot Seat” before resting for two. Each round is scored separately as total reps. To make it simple, athletes can keep a running count from movement to movement. The weight on the barbell should be something that athletes are capable of competing 15+ repetitions when fresh. If unable to bike, complete the first three minute station as a row.

(ComptrainClass 2.10.18)