MONDAY AUGUST 9, 2021

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 MIN BIKE, ROW OR RUN

THEN 2 SETS

4/4 SINGLE LEG HIP THRUST

4 DEEP SQUAT MUSCLE SNATCH

4 SOTS PRESS

4 BOX JUMPS

Weightlifting

Back Squat

3@70%

3@80%

MAX REPS @90%

Metcon

Metcon (3 Rounds for reps)

6 MIN EMOM

ODDS: MAX REPS TOES TO BAR

EVEN: MAX REPS SQUAT CLEAN 135/95

2 MIN REST

6 MIN EMOM

ODDS: MAX REPS TOES TO BAR

EVEN: MAX REPS SQUAT CLEAN 185/125

2 MIN REST

6 MIN EMOM

ODDS: MAX REPS TOES TO BAR

EVEN: MAX REPS SQUAT CLEAN 225/155

2 MIN REST

EVERY 30 SEC FOR 6 MIN

1 POWER CLEAN 255/165

Metcon (No Measure)

GLUTE HAM RAISE

3 X 6

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