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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 100M RUN

EVEN: 10 ALTERNATING DB SNATCH + 10 GOBLET SQUATS

Weightlifting

Snatch

4 X 4-TNG SNATCH @135/95 (60%)

45 SEC REST BETWEEN SETS

Front Squat

3 ROUNDS

200M RUN

10 FRONT SQUATS @60% OF 1RM

Metcon

Metcon (No Measure)

14 MIN EMOM

ODDS: 6 DB THRUSTERS 2X70/50

EVEN: 5 CHEST TO BAR PULL UPS + 1-4 BAR MUSCLE UPS (SC WITH CHEST TO BAR PU)