Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODD: 1 MIN BIKE OR ROW

EVEN: 20 SEC SAMPSON LUNGES + 20 SEC PLANK HOLD

THEN 2 SETS

3 CLEAN HIGH PULLS

3 TALL CLEAN

3 TEMPO CLEAN

3+2 TEMPO SQUAT CLEAN + PAUSE JERK

Weightlifting

Clean and Jerk (POWER CLEAN AND JERK )

20 MIN EMOM

MIN 1 – 3 TNG @55%

MIN 2 – 2 TNG @65%

MIN 3 – 1@75%

MIN 4 – REST AND RESET THE WEIGHT

Metcon

Metcon (AMRAP – Reps)

EVERY 2 MIN X 8

12/10 CAL ROW

12 DEADLIFTS 275/185

*IN THE REMAINING TIME OF THE EMOM PREFORM BAR FACING BURPEES

*SCORE IS TOTAL NUMBER OF BURPEES