Announcements
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Hawestone Fitness – Fitness
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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