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)