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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

7/7 SINGLE LEG RDL + KNEE DRIVE

5 MUSCLE SNATCH IN A DEEP SQUAT

5 BROAD JUMPS

Weightlifting

Snatch

20 MIN EMOM

1 SNATCH HIGH PULL + 1 SNATCH

MIN 0-4 @70%

MIN 5-9 @75%

MIN 10-14 @80%

MIN 15-19 @85%

Metcon

Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

7 THRUSTERS 135/95

48 DOUBLE UNDERS

4 MIN REST

Metcon (Time)

REPEAT ROUNDS AND REPS IN PREVIOUS AMRAP FOR TIME

Metcon (Weight)

HIP THRUST

3 X 12 @RPE7