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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

5 MIN ROW, THEN

5 MIN AMRAP

5 SEATED DB PRESS

3/3 DB SNATCH @MOD TO HEAVY

5 PUSH PRESS

Weightlifting

Push Jerk

25-15-10-5

55%-60%-65%-70%

UNROKEN

Metcon

Metcon (Time)

30-20-10 PISTOLS

5-3-1 ROPE CLIMBS

5 MIN REST

Metcon (2 Rounds for reps)

2 ROUNDS

2 MIN AMRAP

15/12 CAL BIKE OR ROW

MAX CLAN AND JERKS 185/135

2 MIN REST

2 MIN AMRAP

6 CLEAN AND JERKS 185/135

MAX CAL BIKE OR ROW

2 MIN REST

Metcon (No Measure)

WIDE STANCE GOOD MORNING

3 X 8 @MODERATE