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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 10/6 CAL ROW/BIKE + 6 ALTERNATING DB CLEAN AND JERKS

EVEN: 5 DEADLIFTS + 5 HANG CLEANS + 5 PUSH PRESS (BARBELL)

Weightlifting

Metcon (Time)

FOR TIME

30 CLEAN AND JERKS 225/155 (70-75%)

Metcon

Metcon (Time)

3 ROUNDS

20/16 CAL BIKE/ROW

20 KB SWINGS 50/35

20/16 CAL BIKE/ROW

20 KB SWINGS

20/16 CAL BIKE/ROW

1 MIN REST BETWEEN ROUNDS

Metcon (No Measure)

3 SETS

GHD BACK EXTENSION

3 X 15

BANDED GOOD MORNINGS

3 X 20