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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 MIN BIKE, ROW OR SKIP THEN

2 SETS

20 BANDED GOOD MORNINGS

15 KB SWINGS

10 GOBLET SQUATS

5 V-UPS

Weightlifting

Sumo Deadlift (BUILD TO A HEAVY 2 REPS )

Metcon

Metcon (4 Rounds for time)

E3MOM X 4

12/10 CAL BIKE OR ROW

6 OH SQUATS @ASCENDING

6 HANG POWER SNATCH @ASCENDING

*SAME BAR FOR OH SQUAT AND POWER SNATCH

FIRST SET STARTS @50% OF 1RM SNATCH