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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

200M RUN

5 BARBELL ROMANIAN DEADLIFTS

5 MUSCLE CLEANS

5 THRUSTERS

5 BARBELL SIT UPS

Weightlifting

Metcon (Weight)

5 SETS

2 HALTING CLEAN DEADLIFT

1 POWER CLEAN

1 MIN REST BETWEEN SETS

START AT EMPTY BARBELL AND BUILD TO 70% OF 1RM

Metcon (No Measure)

CLEAN

10 REPS

1 REP EVERY 10 SECONDS 135/95 (50%)

8 REPS

1 REP EVERY 20 SECONDS 185/125 (60%)

6 REPS

1 REP EVERY 30 SECONDS 225/155 (70%)

4 REPS

1 REP EVERY 40 SECONDS 275/175 (80%)

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

20 DOUBLE UNDERS

10 WALL BALLS 20/14

10 TOES TO BAR

Metcon (No Measure)

3 X 60 SEC

BEHIND THE BACK WRIST CURL WITH BARBELL

1 MIN REST BETWEEN SETS