Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 50 DOUBLE UNDERS

EVEN: 10 ALTERNATING HANG CLEAN AND JERKS + 10 DB FRONT SQUATS

Weightlifting

Clean and Jerk

5 SETS @30%

1 MUSCLE CLEAN

1 FRONT SQUAT TO JERK

Clean and Jerk

3 X 1 @85%

2X (2+1) @83%

1 X 1@87%

2 X (2+1)83%

(2+1) = 2 CLEANS + 1 JERK

Metcon

Metcon (AMRAP – Rounds and Reps)

AT 0:00

4 ROUNDS

15 SNATCH 75/55

30 DOUBLE UNDERS

@8MIN MARK

10 MIN AMRAP

5 DEVILS PRESS 2X50/35

10 BOX JUMP OVERS 30/24

Metcon (No Measure)

3 SETS

30/30 SEC SIDE PLANK

15 REVERSE HYPERS @LIGHT

CAN ALSO BE DONE ON A GHD WITH A BAND