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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2-3 MIN ROW, BIKE…

THEN 2 SETS

5 SCAP PULLS

10 PUSH UPS

5 MUSCLE SNATCH

10 OH SQUATS (EMPTY BARBELL)

5/5 SINGLE LEG GLUTE BRIDGE RAISE

Weightlifting

Snatch

3 SETS @75-80%

3 SNATCH LIFT OFF

1 SNATCH

3 OHS

Metcon

Metcon (4 Rounds for time)

EVERY 6 MIN X 4

3 ROUNDS

1 LEGLESS ROPE CLIMB (SC REGULAR ROPE CLIMB)

3 CLEAN AND JERK 225/155 (70%)

5 RING MUSCLE UPS (5 BURPEE CHEST TO BAR PULL UPS)

Metcon (No Measure)

BANDED GOOD MORNING

3 X 12