Announcements
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Hawestone Fitness – Fitness
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
