Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

12/10 CAL ROW/BIKE

10 ALTERNATING KB CLEAN AND JERKS

10 KB SWINGS

10 KB GOBLET SQUATS

10 KB HOLLOW ROCKS

Weightlifting

Front Squat (BUILD TO A 2RM )

Metcon

Metcon (Time)

10 ROUNDS FOR TIME

2 ROPE CLIMBS

5 POWER CLEANS

50 DOUBLE UNDERS

*EVERY 2 ROUNDS INCREASE WEIGHT ON THE POWER CLEANS

MEN WEIGHTS- 155-185-225-255-275

WOMEN WEIGHTS- 105-135-155-175-185

50%-60%-70%-80%-85%

25 MIN CAP