MONDAY APRIL 18, 2022

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

9 MIN EMOM

1 – 15/12 CAL ROW

2 – 15 MUSCLE SNATCH @EMPTY BAR

3 – 1- SNATCH GRIP BEHIND THE NECK THRUSTERS

Weightlifting

Snatch

SQUAT SNATCH

3 X 2 @85%

2 X 2 @90%

1 X 1 @95%

THEN

4 X 2 @85%

Metcon

Metcon (Time)

FOR TIME

15-12-9-6-3

HANG POWER CLEANS 155/105 (50-60%)

STRICT HSPU

5 MIN REST

Metcon (Time)

3 ROUNDS FOR TIME

20/15 CAL BIKE OR ROW

5 BAR MUSCLE UPS (BURPEE PULL UPS)

Metcon (No Measure)

REVERSE HYPERS ON GHD

3 X 20

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