Hawestone Fitness – Fitness
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
