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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

14/12 CAL ROW

4/4 SINGLE LEG HIP THRUST

4 DEEP SQUAT MUSCLE SNATCH

4 SOTS PRESS

4 BOX JUMPS

Weightlifting

Snatch

10 MIN EMOM

40 DOUBLE UNDERS

*3 POSITION SNATCH @RPE 7

*1 FROM FLOOR

1 FROM LOW HANG

1 FROM HANG

Back Squat (20 REPS @75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

30/25 CAL ROW

30/20 RING DIPS