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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2-3 MIN BIKE, ROW OR RUN

THEN 2 SETS

10 ALTERNATING KB SNATCH

5/5 KB OH SQUATS PER SIDE

5 BROAD JUMPS

10 V-SIT UPS

Weightlifting

Snatch

SQUAT SNATCH + OH SQUAT

5 X 1+2 @80-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

6 BAR FACING BURPEES

3 POWER SNATCH 185/125

REST 4 MIN

THEN

Metcon (Time)

FOR TIME ROUNDS AND REPS COMPLETED IN PREVIOUS AMRAP

Metcon (No Measure)

50 STRICT TOES TO BAR FOR QUALITY