Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
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
