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Hawestone Fitness – Fitness
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
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