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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 MIN ROW

25′ BEAR CRAWL

10 DEAD BUG

THEN 2 SETS

5 SNATCH LIFT OFFS

5 SNATCH HIGH PULLS

5 TALL SNATCHES

5 TEMPO POWER SNATCH

Weightlifting

Metcon (Weight)

WORK UP TO A HEAVY SNATCH

THEN,

12 MIN EMOM

ODDS: 200M RUN

EVEN: 2 POWER SNATCH @70% OF THE MAX YOU GOT TODAY

Metcon

Metcon (Time)

21-15-9 DEADLIFT

50′ HS WALK AFTER EACH SET (3 WALL WALKS)

SET 1 – 275/185 (45%)

SET 2 – 315/225 (55%)

SET 3 – 365/255 (65%)

RIGHT INTO

30-20-10

WALL BALLS 30/20

SNATCH 115/75