Hawestone Fitness – Fitness
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
