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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 50 DOUBLE UNDERS

EVEN: 6 DB SQUAT CLEAN TO THRUSTER + 6 V-UPS

Weightlifting

Clean

4 SETS @75-80%

4 CLEAN LIFT OFFS

2 POWER CLEANS WITH A 2 SEC PAUSE ABOVE THE KNEE ON EACH REP

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

50 DOUBLE UNDERS

10 THRUSTERS 135/95

12 BAR FACING BURPEES

Metcon (No Measure)

3 SETS

12 HIP THRUSTS

20/20 BANDED HAMSTRING CURLS