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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2-3 MIN BIKE, ROW, SKIP…
THEN 3 SETS
5 SCAP PULLS
10 BAND PULL APARTS
3 SNATCH GRIP DEADLIFTS
3 TALL SNATCH
3 SNATCH BALANCE
Weightlifting
Snatch
3 SETS
1 X 1@80%
2 X 1@82.5%
3 X 1@85%+
REST 2 MIN BETWEEN SETS
Metcon
Metcon (3 Rounds for time)
EVERY 7 MIN FOR 21 MIN
2 ROUNDS
40 DOUBLE UNDERS
20 THRUSTERS 75/55
10 BURPEE PULL UPS
Metcon (No Measure)
SPLIT STANCE PALOFF PRESS
3 X 12 PER SIDE
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