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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 ROUNDS

2 MIN ROW

25′ BEAR CRAWL

5/5 DEAD BUG

Weightlifting

Shoulder Press

STRICT PRESS

5@65%

5@75%

MAX REPS @85%

Clean and Jerk

3 ROUNDS EACH FOR TIME

6@135/95

4@185/125

2@225/155

2 MIN REST BETWEEN ROUNDS

Metcon

Metcon (Time)

FOR TIME

150 WALL BALLS

75 CHEST TO BAR PULL UPS

*PARTITION THE REPS AS YOU WISH