METCON SEVENTEEN

3-6-9-12-15-etc

Cal ski

Dumbbell snatch

12 minute AMRAP

Kit needed:

Ski

Dumbbell

Standards:

AMRAP = As many rounds as possible.

This is speedy so go with a manageable dumbbell weight, about 5 - 10kg

Set a 12 minute timer and perform 3 calories, then 3 snatches. Then 6 calories, then 6 snatches. And so on and so forth until 12 minutes is up! Aim is to climb as high as you can on the rep ladder so be quick!

Tips:

There isn’t much strategy here except to be careful of setting off too quickly. The 3, 6 and 9 rounds will be quick and and lull you into a false sense of security but the workout gets substantially harder as the reps start to go up!

Scales:

This is about going at your own pace and you shouldn’t need much in the way of scaling.

If you’re not comfortable with a DB snatch you can do a clean & press or a push press.

If you don’t have a ski you can perform calories on a different piece of kit.