Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
10/8 CAL ROW OR BIKE
5 MUSCLE CLEANS
5 FRONT SQUATS
5 STRICT PRESS
Weightlifting
Shoulder Press (1@75%, 1@85%, MAX REPS @95%)
Clean
WORK UP TO A HEAVY NOT MAX SET FOR THIS COMPLEX
1 POWER CLEAN
1 HANG POWER CLEAN
1 SQUAT CLEAN
Metcon
Metcon (2 Rounds for time)
2 ROUNDS
15 CLEAN AND JERK 135/95
15 BOX JUMP OVERS
15 STRICT HSPU
REST 5 MIN
FOR TIME
15 CLEAN AND JERK 135/95
15 BOX JUMP OVERS
15 KIPPING HSPU
