Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
50 DOUBLE UNDERS
15 KB SWINGS
10 KB GOBLET SQUATS
THEN
2 SETS
5 TALL SNATCH HIGH PULL
5 TALL MUSCLE SNATCH
5 OHS
5 TEMPO SNATCH
Weightlifting
Snatch
3 MIN EMOM
3 TNG SNATCHES @65%
1 MIN REST
3 MIN EMOM
2 TNG SNATCHES @70%
1 MIN REST
6 MIN EMOM
1 SNATCH @80%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
8 TOES TO BAR
8 ALTERNATING DB CLEAN AND JERK @1X70/50
12-10 CAL BIKE, ROW
Metcon (No Measure)
3 SETS
15 GHD REVERSE HYPERS
12/12 BANDED SINGLE LEG RDL
