Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2-3 SETS

12/10 CAL ROW

15 BAND PULL APARTS

12 ALTERNATING KB CLEAN AND JERKS

8/8 KB WINDMILL

Weightlifting

Clean and Jerk (3 X 1 @90+%)

MAX 5 ATTEMPTS

Metcon

Metcon (Weight)

30 MIN EMOM

MIN 1 – 15-20 CAL ROW

MIN 2 – 25′ FRONT RACL LUNGES 95/65*

MIN 3 – 50′ HS WALK (3-5 WALL WALKS)

MIN 4 – 10 DUAL RUSSIAN KB SWINGS 2X70/50

MIN 5 – REST

*INCREASE WEIGHT EVERY ROUND FOR THE LUNGES

SCORE IS LAST WEIGHT ON THE LUNGES