Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2-3 MIN BIKE, ROW OR SKIP THEN

2 SETS

5/5 KB WINDMILL

5/5 KB SNATCH

5/5 KB OH SQUAT

5 TALL KNEELING BOX JUMPS

Weightlifting

Squat Snatch

6 MIN EMOM

3 TNG REPS @ASCENDING

START AT 65%

AFTER EMOM

1 MIN REST

REPEAT 6 MIN EMOM

RESET THE WEIGHT TO THE SAME STARTING WEIGHT

*SCORE IS HEAVIEST 3 REPS PERFORMED OF BOTH EMOMS

Metcon

Metcon (3 Rounds for reps)

3 ROUNDS

6 MIN AMRAPS

5 POWER SNATCH 185/135

250M ROW

20 WALL BALLS 20/14

REST 2 MIN BETWEEN EACH AMRAP