Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
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