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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

50′ BORAD JUMPS

5/5 KB SNATCH

5/5 SINGLE LEG HIP THRUST

10 V-SIT UPS

Weightlifting

Metcon (Time)

FOR TIME

21-15-9

UNBROKEN POWER CLEAN

RX+ 155/105

RX- 135/95

SC- 95/65

Metcon

Metcon (Time)

6 ROUNDS FOR TIME

15 TOES TO BAR

9 DEADLIFTS 225/155

6 DEFICIT KIPPING HSPU 6/4′

REST 1 MIN AFTER ROUNDS 2 AND 4

Metcon (No Measure)

HIP EXTENSION ON GHD

3 X 12

REST 1 MIN BETWEEN SETS