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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 14/12 CAL ROW

EVEN: 10 ALTERNATING DB HANG CLEAN AND JERKS + 10 HOLLOW ROCKS

Weightlifting

Clean and Jerk

CLEAN AND JERK

3 X (1+1) @82%

2 X (2+1) @80%

1 X (1+1) @85%

2 X (2+1) @80%

Metcon

Metcon (Time)

2 ROUNDS

10 ALTERNATING DB SNATCH 1X100/70LBS

10 DB FACING BURPEES

2 MIN REST

2 ROUNDS

10 DB OH SQUATS 1X100/70

10 DB FACING BURPEES

2 MIN REST

2 ROUNDS

50′ SINGLE DB OH WALKING LUNGE 1X100/70

10 DB FACING BURPEES

*ROUND 1 RIGHT SIDE

*ROUND 2 LEFT SIDE

Metcon (No Measure)

3 SETS

12 BANDED T’S

30 SEC GHD HIP EXTENSION + W HOLD@PARALLEL