Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

1 MIN BIKE, ROW, SKIP

10 COSSACK SQUATS

10 BANDED OH SQUATS

THEN

2 SETS

3 SNATCH BALANCE

3 HIGH HANG POWER SNATCH

3 LOW HANG POWER SNATCH

3 TEMPO POWER SNATCH

Weightlifting

Power Snatch

3 ROUNDS, EACH FOR TIME

9 TNG @55%

6 TNG @65%

3 TNG @75%

REST 2 MIN BETWEEN ROUNDS

Metcon

Metcon (5 Rounds for reps)

5 X 2MIN AMRAP

15 GHD SIT UPS (V-UPS)

10 DB STEP UP OVERS 24/20

MAX REP DB HANG CLEAN AND JERK IN REMAINING TIME

1 MIN REST BETWEEN ROUNDS

DB: 1X70/50

SCORE IS CLEAN AND JERK REPS

Metcon (No Measure)

SINGLE LEG PALLOF PRESS

4 X 12