Hawestone Fitness – Fitness
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
