FRIDAY DECEMBER 10, 2021

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Hawestone Fitness – Fitness

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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

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