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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

30 DOUBLE UNDERS

4/4 SINGLE LEG HIP THRUST

4 DEEP SQUAT MUSCLE SNATCH

4 SOTS PRESS

4 BOX JUMPS

Weightlifting

Snatch

6 SETS @40-50%

3 SNATCH BEHIND THE NECK PUSH PRESS

3 SNATCH BALANCE

3 SNATCH PULLS

Metcon

Metcon (Time)

“HEAVY ISABEL”

30 POWER SNATCHES @185/135

@65-75% OR 1RM

Metcon

Metcon (Time)

10 ROUNDS FOR TIME

3 DEFICIT HSPU 4/2″

5 DB BURPEE POWER CLEAN @2X50/35

7 BOX JUMP OVERS 24/20

Metcon (No Measure)

BENT OVER T’S

4 X 12 REPS @LIGHT