Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
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
