Announcements
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Hawestone Fitness – Fitness
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
