Heres a 20 minute circuit that will burn fat, build muscle and kick up some cardio. Also attached below is a video of how to perform the muscle snatch.
Start clock, go as long as you can for 20 minutes. Record your sets:
* Speed rope - 100 revolutions
* 10 Air Squats
* 10 Muscle Snatch - (you can use 45lb bar or, 65lb up to 95lb)
Repeat
Each set of muscle snatches, drop reps, 10-9-8-7-6-5 then up 6-7-8-9-10
You may not get as many sets in to move up the scale on snatches within the 20 minute period. Just remember to do a weight that you can press and perform with proper form. If you do complete 11 sets, then keep going till time runs out.
http://youtu.be/55ZpUhfkPfg
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