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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

5 MIN ROW, BIKE OR SKIP THEN

2 SETS

7 EMPTY BARBELL GOOD MORNINGS

20 SEC BUTTERFLY POSITION GLUTE BRIDGE

7 TALL CLEANS

Weightlifting

Metcon (Weight)

6 SETS

3 CLEAN LIFT OFFS + HANG POWER CLEANS @40-50%

3 PUSH JERKS PAUSE IN THE DIP @30-40%

Metcon (Time)

“HEAVY GRACE”

30 CLEAN AND JERK 225/155

@65-75%

Metcon

Metcon (No Measure)

21 MIN EMOM

MIN 1 – 15/12 CAL ROW

MIN 2 – 20 DB STEP UPS @1X50/35, 24/20

MIN 3 – 10 TOES TO BAR

Metcon (No Measure)

GHD BACK EXTENSIONS

3 X 16