Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 MIN SKIP, ROW OR BIKE
THEN 2 SETS
10 DEEP SQUAT Y RAISE
5 BOX JUMPS
10 EMPTY BAR OH LUNGES (SNATCH GRIP)
5 BOX JUMPS
10 EMPTY BAR HIP THRUSTS
5 BOX JUMPS
Weightlifting
Snatch
3@80%
2@85%
1@90%
3@80%
2@85%
1@90%
Metcon
Metcon (AMRAP – Rounds and Reps)
3 ROUNDS FOR TIME
30 DB SNATCHES 50/35
60 DOUBLE UNDERS
30 BOX JUMPS 24/20
Metcon (No Measure)
100 EMPTY BARBELL BENCH PRESS
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