Kettlebell Snatch

  1. Stand with your feet shoulder width apart and place a kettlebell directly between your feet

  2. Bend your knees and hinge at the hip.

  3. Using one hand grasp the kettlebell with an overhand grip.

  4. Keeping your chest up, back straight and core tight. Swing the kettlebell between your legs then in one continuous motion, draw the kettlebell up past your chest, straightening your body and receive it overhead with your arm straight.

  5. The kettlebell should flip over and rest behind your wrist.

  6. Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, bend your knees and hinge at the hip.

  7. Repeat the movement for the required number of repetitions, switching arms as stated.

Burpees

  1. Start with your hands on the ground in front of your feet.

  2. Tighten your core and jump your feet back into a press up position lowering your body to the ground.

  3. Push yourself back up into the press up position and jump your feet back towards your hands.

  4. Jump up to a standing position to finish the movement.

  5. Repeat the movement for the required number of repetitions.

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