Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1 MIN ROW OR BIKE

25′ BEAR CRAWL

5/5 DEAD BUG

THEN 2 SETS

7 CLEAN PULLS

7 TEMPO POWER CLEANS

5 FRONT SQUATS

5 JERK DIPS

3 PUSH PRESS

3 JERKS

Weightlifting

Metcon (Weight)

BUILD TO A HEAVY, UNBROKEN:

7 HANG POWER CLEANS

5 FRONT SQUATS

3 SHOULDER TO OH

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

6 DEADLIFTS 315/225

10 ALTERNATING PISTOLS

12 TOES TO BAR

Metcon (Time)

10 ROUNDS

1 LEGLESS ROPE CLIMB

25′ HS WALK

15 MIN CAP