Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

1 MIN ROW

10 ALTERNATING DB HANG CLEAN AND PRESS

10 BOX JUMPS

THEN 2 SETS

3 TALL MUSCLE CLEANS

3 BEHIND THE NECK PRESS

3 PAUSE FRONT SQUATS

Weightlifting

Metcon (Weight)

3 x

EMOM 6 minutes

Odd: Hang Clean & Jerk*

Even: 15-18 Bar facing Burpees

*First EMOM: 1 rep every 10 sec @185/115lbs (60%)

*Second EMOM: 1 rep every 15 sec @225/145lbs (70%)

*Third EMOM: 1 rep every 20-30 sec @275/175lbs (85%)

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

20 CAL BIKE/ROW

20 WALL BALLS 20/14

20 HANG SNATCH 95/65

Metcon (No Measure)

BODY SAW

3X 10

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