Announcements
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Hawestone Fitness – Fitness
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
