Announcements
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Hawestone Fitness – Fitness
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
