Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2-3 MIN BIKE, ROW, SKIP
THEN 3 SETS
5 CLEAN PULLS @SLOW
5 TALL CLEANS
5 GOOD MORNINGS
10 HIP THRUSTS
Weightlifting
Clean
BUILD TO A HEAVY 3 POSITION CLEAN
1 FROM FLOOR
1 FROM LOW HANG
1 FROM HIGH HANG
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
15 PULL UPS
12 DEADLIFTS 155/105
Metcon (No Measure)
2 X 12 BENT OVER LATERAL RAISE
2 X 12 TRAP 3 RAISE
2 X 12 BANDED PULL DOWN