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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

12/10 CAL ROW

7/7 SINGLE LEG RDL + KNEE DRIVE

5 MUSCLE SNATCH IN DEEP SQUAT

5 SOTTS PRESS

5 BROAD JUMPS

Weightlifting

Snatch

POWER SNATCH + SQUAT SNATCH

EVERY 2 MIN X 4

3 + 3 @70%

EVERY 2 MIN X 4

2 + 2@75%

REST AS NEEDED

Metcon

Metcon (3 Rounds for time)

EVERY 8 MIN X 3

SET 1

3 ROUNDS

21/18 CAL BIKE OR ROW

21 THRUSTERS 75/55

SET 2 (8 MIN MARK)

2 ROUNDS

21/18 CAL BIKE OR ROW

21 THRUSTERS 115/75

SET 3 (16 MIN MARK)

1 ROUNDS

21/18 CAL BIKE OR ROW

21 THRUSTERS 155/105