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Hawestone Fitness – Fitness

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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