Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

50 DOUBLE UNDERS

10 HAND RELEASE PUSH UPS

5/5 SINGLE LEG HIP THRUST

5 MUSCLE SNATCH

5 DROP SNATCH

Weightlifting

Snatch

4 SETS

3 SINGLES @80%

REST 90 SEC BETWEEN SINGLES

REST 2-3 MIN BETWEEN SETS

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 TOES TO BAR

10 BOX JUMPS 24/20

Metcon (No Measure)

ALTERNATING ROTATIONAL BALL SLAMS

5 X 20