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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 MIN ROW, BIKE OR SKIP

THEN 6 SETS

3 SNATCH BEHIND THE NECK PUSH PRESS

3 MUSCLE SNATCH

3 SNATCH HIGH PULL

*TRY TO INCREASE WEIGHT EACH SET

Weightlifting

Metcon (Time)

“HEAVY ISABEL”

FOR TIME

30 SNATCH 185/135

Metcon

Metcon (3 Rounds for time)

EVERY 7 MIN FOR 21 MIN

15 THRUSTERS 155/105

30 GHD SIT UPS (V-SIT UPS)

25′ FRONT RACK LUNGES 155/105

50′ HS WALK (3 WALL WALKS)

Metcon (Weight)

BENT OVER T’S

4 X 12 @LIGHT

HOLD 5 SEC EVERY 5 REPS