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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 15/12 CAL ROW

EVEN: 5 DEVILS PRESS

+ 10 HOLLOW ROCKS

Weightlifting

Snatch (BUILD TO A 1RM )

POWER + SQUAT

3+2 @30-50%

3+2@60%

1+2@70%

SQUAT SNATCH

1@80%

1@90@

1@MAX OUT

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

15 GHD SIT UPS

15 BURPEES BOX JUMP OVERS 24/20

Metcon (No Measure)

3 SETS

15 TALL KNEELING BANDED ANGELS

90 SEC REVERSE PLANK HOLD