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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

50′ BURPEE BROAD JUMPS

50’/ARM BTTOM UP KB CARRY

5/5 DEAD BUG KB PULL OVER

5/5 SINGLE LEG RDL PLUS KNEE DRIVE

Weightlifting

Metcon (Weight)

10 MIN EMOM

ODDS: 15 RING DIPS

EVEN: 1 CLEAN AND JERK COMPLEX @60-65%

COMPLEX

1 PAUSED CLEAN (2 SEC BELOW KNEES)

1 DOUBLE PAUSED PUSH JERK (1 SEC AT THE BOTTOM OF THE DIP AND THE RECEIVING POSITION)

1 JERK

Metcon

Metcon (Time)

FOR TIME

50 DOUBLE UNDERS

50 GHD SIT UPS

5 CLEANS 275/185

40 DOUBLE UNDERS

40 GHD SIT UPS

4 CLEANS 275/185

30 DOUBLE UNDERS

30 GHD SIT UPS

3 CLEANS 275/185

20 DOUBLE UNDERS

20 GHD SIT UPS

2 CLEANS 275/185

10 DOUBLE UNDERS

10 GHD SIT UPS

1 CLEAN 275/185

*80-85% OF YOUR 1 RM