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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 12/10 CAL ROW

EVEN: 7 BURPEE PULL UPS

Weightlifting

Clean and Jerk (5 X 5)

5 ROUNDS

1 CLEAN

1 LOW HANG CLEAN

1 HANG CLEAN

1 PUSH JERK

1 SPLIT JERK

START YOUR FIRST SET AT 60%

Metcon

Metcon (Time)

2 ROUNDS

1000M ROW

30 GHD SIT UPS (V-SIT UPS)

2 LEGLESS ROPE CLIMBS

2 ROPE CLIMBS

REST 3 MIN BETWEEN ROUNDS

Metcon (Weight)

PENDLAY ROWS

3 X 10 @ MODERATE WEIGHT

REST 1 MIN BETWEEN SETS