Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

10 MIN EMOM

1 – ROW 15/12 CAL

2 – 50 DOUBLE UNDERS

3 – 45 SEC BIKE

4 – 12 SNATCH GRIP BEHIND THE NECK THRUSTERS

Weightlifting

Snatch

3 X 2 @ 80%

2 X 2 @85%

1 X 1 @ 90%

4 X 2 @80%

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

20 PULL UPS

10 POWER CLEANS 155/105

REST 3 MIN

Metcon (Time)

3 ROUNDS FOR TIME

20 CAL ROW OR BIKE

10 DEFICIT HSPU @PARALLETTES 8/6″

Metcon (No Measure)

6 SETS

10 GHD SIT UPS

10 PIKE PULL, FEET ON ROWER