Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

30 DOUBLE UNDERS

10 WALL BALLS

10 CAL ROW/BIKE

THEN 3 SETS

3 BOX JUMPS

3 CLEAN LIFT OFFS

3 HANG CLEANS

3 FFRONT SQUATS

3 JERKS

Weightlifting

Metcon (Time)

FOR TIME

10 CLEAN AND JERKS @50%

5 BOX JUMPS @36/28′

8 CLEAN AND JERKS @60%

5 BOX JUMPS

6 CLEAN AND JERKS @70%

5 BOX JUMPS

4 CLEAN AND JERKS @80%

5 BOX JUMPS

2 CLEAN AND JERKS @90%

Metcon

Metcon (Time)

FOR TIME

100 DOUBLE UNDERS

21 FRONT SQUATS @115/75

21 PUSH PRESS @115/75

100 DOUBLE UNDERS

15 FRONT SQUATS

15 PUSH PRESS

100 DOUBLE UNDERS

9 FRONT SQUATS

9 PUSH PRESS

Metcon (No Measure)

WIDE STANCE GOOD MORNING

10 X 2@HEAVY

30 SEC REST BETWEEN SETS