Hawestone Fitness – Fitness
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