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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 MIN ROW, BIKE OR RUN

THEN 2 SETS

5/5 SINGLE LEG HIP THRUST

5 DEEP SQUAT MUSCLE SNATCH

5 SOTTS PRESS

5 BOX JUMPS

Weightlifting

Back Squat

4 SETS

5 SEC BACK RACK HOLD @110%+

1 MIN REST

1 REP @92%

30 SEC REST

1 REP @92%

REST 2 MIN BETWEEN SETS

Metcon

Metcon (Time)

2 ROUNDS

10 WALL BALLS 20/14

2 SNATCH 135/95

1 MIN REST

2 ROUNDS

10 WALL BALLS 20/14

2 SNATCH 185/125

1 MIN REST

2 ROUNDS

10 WALL BALLS 20/14

2 SNATCH 225/155

1 MIN REST

2 ROUNDS

10 WALL BALLS 20/14

2 SNATCH 245/165

LAST SNATCH SHOULD NOT BE OVER 90%, SCALE ACCORDINGLY

Metcon (No Measure)

POLIQUIN STEP UPS

3X8/LEG

1 MIN REST BETWEEN SETS