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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2-3 MIN SKIO, BIKE OR ROW
THEN
20-16-12
ALTERNATING DB SNATCH
SINGLE ARM DB OH SQUATS
HOLLOW ROCKS
Weightlifting
Drop Snatch
5 SETS @LIGHT
2 DROP SNATCH
3 SOTS PRESS
REST 1 MIN BETWEEN SETS
Clean and Jerk
6 MIN EMOM
6 HANG POWER CLEAN AND JERK @40%
30 DOUBLE UNDERS
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
