WEDNESDAY OCTOBER 27, 2021

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 50 DOUBLE UNDERS

EVEN: 10 ALTERNATING DB SNATCH + 5/5 DB OH SQUATS

Weightlifting

Snatch

1 X 7 REPS @70%

3 X 3 REPS @80%

7 X 1 REP @85% +

REST 10-20 SEC BETWEEN REPS

90 SEC BETWEEN SETS

Metcon

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

5 DEADLIFTS 275/185

12 PISTOLS

2 MIN REST

Metcon (Time)

3 ROUNDS FOR TIME

5 DEADLIFTS 275/185

12 PISTO;S

Metcon (No Measure)

3 SETS

10/10 BANDED LEG EXTENSION

30 SEC BEARHUG WALL SIT

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