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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 MIN BIKE, ROW OR RUN
THEN 2 SETS
4/4 SINGLE LEG HIP THRUST
4 DEEP SQUAT MUSCLE SNATCH
4 SOTS PRESS
4 BOX JUMPS
Weightlifting
Back Squat
3@70%
3@80%
MAX REPS @90%
Metcon
Metcon (3 Rounds for reps)
6 MIN EMOM
ODDS: MAX REPS TOES TO BAR
EVEN: MAX REPS SQUAT CLEAN 135/95
2 MIN REST
6 MIN EMOM
ODDS: MAX REPS TOES TO BAR
EVEN: MAX REPS SQUAT CLEAN 185/125
2 MIN REST
6 MIN EMOM
ODDS: MAX REPS TOES TO BAR
EVEN: MAX REPS SQUAT CLEAN 225/155
2 MIN REST
EVERY 30 SEC FOR 6 MIN
1 POWER CLEAN 255/165
Metcon (No Measure)
GLUTE HAM RAISE
3 X 6
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