Announcements

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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 14/12 CAL ROW

EVEN: 5/5 KB CLEAN AND JERKS

Weightlifting

Clean and Jerk

5 SETS ascending

1 POWER CLEAN

1 FRONT SQUAT

1 JERK

Metcon

Metcon (Time)

21-15-9

SQUAT CLEAN 115/75

TOES TO BAR

Metcon (No Measure)

3 X 50′ BOTTOM UP KB CARRY

3 X 15 GOOD MORNINGS