Announcements

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 30 DOUBLE UNDERS + 10 KB SWINGS

EVEN: 10 ALTERNATING KB CLEAN AND JERKS + 10 GOBLET SQUATS

Weightlifting

Power Clean

5 SETS @LIGHT TO MODERATE’

3 POSITION POWER CLEAN

1@HIGH HANG

1@HANG

1@LOW HANG

Metcon

Metcon (AMRAP – Rounds and Reps)

22 MIN AMRAP

400M RUN

20 THRUSTERS 95/65

20 V-SIT UPS

Metcon (No Measure)

3 SETS

15 BARBELL GOOD MORNINGS

10 BARBELL ROLL OUT