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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

400M RUN, THEN

2 SETS

5/5 SNATCH GRIP RDL

5 PUSH PRESS

5 SNATCH HIGH PULL ARMS ONLY

5 TALL SNATCH

Weightlifting

Metcon (Weight)

2 SETS

6 MIN EMOM

1 – 2/2 BACK RACK LUNGES

2 – 6 BOX JUMP OVERS 30/24

3 – 2 SQUAT SNATCH @85%+

REST 2-3 MIN

Metcon

Metcon (3 Rounds for time)

EVERY 7 MIN FOR 21 MIN

2 ROUNDS

10 FRONT SQUATS 135/95

15 CAL ROW

100’HS WALK (5 WALL WALKS)

Metcon (No Measure)

BANDED SINGLE LEG RDL

3X10/LEG

REST 30 SEC BETWEEN SETS