Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1 MIN ROW

5/5 SINGLE LEG RDL

5 SEATED BARBELL PRESS

THEN 2 SETS

5 SNATCH LIFT OFF

5 HIGH HANG SNATCH

5 DROP SNATCH

Weightlifting

Snatch

3 MIN EMOM

1 SNATCH @75-89%

3 MIN EMOM

1 SNATCH @80-85%

3 MIN EMOM

1 SNATCH @85-90%

Metcon

Metcon (No Measure)

15 MIN EMOM

MIN 1 – 21 WALL BALLS 20/14

MIN 2 – 15 HANG POWER CLEANS 155/105

MIN 3 – 250M ROW

Metcon (No Measure)

6 SETS

10 GHD SIT UPS

8/8 BULGARIAN SPLIT SQUATS