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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

12/10 CAL ROW

10 RING ROWS

5 BARBELL MUSCLE SNATCH

5 BARBELL GOOD MORNINGS

Weightlifting

Muscle Snatch

5 SETS X 3 POSITION MUSCLE SNATCH

FROM FLOOR

LOW HANG

HANG

BUILD TO A MODERATE HEAVY WEIGHT

Gymnastics

Rope Climb

5 LEGLESS ROPE CLIMBS

10 ROPE CLIMBS

15 MIN CAP

Metcon

Metcon (6 Rounds for time)

EVERY 2 MIN FOR 12 MIN

ALTERNATE BETWEEN

– 500/450M ROW

– 20 ALTERNATING DB SNATCH 70/50

Metcon (No Measure)

BANDED PULL APARTS

5 X 20