Hawestone Fitness – Fitness
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