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Hawestone Fitness – Fitness
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
