Strength endurance session based around the kettlebell snatch.

Kettlebell Snatch

Coaches Tip: Take a second to check your posture in the overhead position.

  1. Drive your hips forward and explosively raise the kettlebell from the starting position.
  2. Keep the kettlebell close to your body until your arm is extended overhead. 
  3. Dip under the kettlebell in a partial squat.
  4. Control the kettlebell back to the starting position.

Jump Squats

  1. Feet shoulder-width with a slight bend in your knees. Shoulders over your hips with a neutral head and neck position.
  2. Maintain a neutral spine, and begin to bend your hips and knees, while maintaining a fairly vertical shin position.
  3. Lower until your legs are in a quarter squat position or slightly above parallel.
  4. As you lower down into your squat, allow your hands to travel behind your body. Your shin angle and torso angle should remain relatively the same.
  5. Explosively push through the ground to jump into the air
  6. As you straighten your legs, simultaneously swing your arms forward.
  7. Land softly from your jump on the balls of your feet, and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.

Air Squats

Coaches Tip: For balance, raise your arms in front on the way down and return to your side on the way up

  1. With a hip-width stance, brace your core.
  2. Bend your knees, pushing your hips down and back.
  3. Push your feet into the floor and straighten your legs and hips.
  4. Squeeze your glutes as you return to the starting position.

air squats

Glute Bridge Kettlebell Floor Press

  1. Laying on your back with bent knees, grip a kettlebell in each hand, ensuring your wrist is through the handle of the kettlebell. 
  2. Rest the bells on your chest. 
  3. Tuck your elbows tight into your body and push your feet into the floor to lift the body into a bridge position. 
  4. While holding the bridge position, push the kettlebells up and lower back down to your chest.

Sit Ups

Coaches Tip: Your feet should be in contact with the floor at all times to prevent swinging the body through the movement. 

  1. Your hands should be lightly supporting your head, with your chin untucked.
  2. Raise your upper body towards your knees by squeezing your abs.
  3. When you are sitting almost upright, lower back to the starting position. 

Kettlebell Snatch Ladder

Don't forget your warm up!

Be sure to do the warm-up before every workout session.

Kettlebell Snatch

Perform the following:

  • 5 each arm
  • 4 each arm
  • 3 each arm
  • 2 each arm
  • 1 each arm

Rest 2:00 Repeat x 4

Jump Squats

  • 2 sets of 30 reps

Rest 1:00 minute between sets

Air Squats

  • 1 sets of 30 reps

Rest 1:00 minute

Glute Bridge Press

2 sets of 30 reps

Sit Ups

2 sets of 30 reps


1500 metres