Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2-3 MIN BIKE, ROW, SKIP

THEN 2 SETS

5/5 KB WINDMILLS

10 ALTERNATING KB SNATCH

5/5 SINGLE ARM KB OH SQUATS

10 KB JACK HAMMERS

Weightlifting

Snatch

5 SETS

1 MUSCLE SNATCH

1 DROP SNATCH

@50%

Squat Snatch

3 SETS

1-1-1@85%

2 SETS

1-1 @83%

1 X 1 @87%

2 SETS

1 -1 @83%

Metcon

Metcon (3 Rounds for reps)

3 SETS

5 MIN AMRAP

15/12 CAL ROW

8 THRUSTERS 135/95

8 BAR FACING BURPEES

2 MIN REST BETWEEN AMRAPS

Metcon (No Measure)

3 SETS

5/5 BENT OVER TRAP 3 RAISE

10 BANDED Y’S

30 FAST BANDED LAT PULL DOWNS