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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 SETS
30 DOUBLE UNDERS
5/5 SINGLE LEG RDL
5 MUSCLE SNATCH + OH SQUAT (EMPTY BARBELL)
10 DEAD BUG
Weightlifting
Power Snatch
NO FEET POWER SNATCH
5 X 3 @30-50% OF 1RM SNATCH
1 MIN REST BETWEEN SETS
Metcon (2 Rounds for time)
2 SETS
10 TNG DEADLIFTS 185/125
20 SEC REST
10 TNG DEADLIFTS
20 SEC REST
10 TNG DEADLIFTS
REST 2 MIN
Metcon
Metcon (Time)
7 ROUNDS FOR TIME
4 FRONT SQUATS 185/125
30 DOUBLE UNDERS
Metcon (Weight)
WEIGHTED HIP EXTENSION ON GHD
5 X 10
REST 1 MIN BETWEEN SETS
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