Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Teen Fit
Warm-up
Warm-up (No Measure)
6 MIN EMOM
ODDS: 5 BURPEES + 10 AIR SQUATS
EVEN: 6 BEAR COMPLEX (EMPTY BAR)
Weightlifting
Clean and Jerk
POWER CLEAN + SPLIT JERK
12 MIN EMOM
MIN 1,2,3 – 2+2 @60%
MIN 4,5,6 – 2 +1@65%
MIN 7-8-9 – 1+1 @75%
MIN 10, 11, 12 – 1+1 @80%+
Metcon (5 Rounds for time)
EVERY 3 MIN FOR 15 MIN
10 BURPEE BOX JUMP OVERS
12.8 CAL BIKE OR ROW
Metcon (No Measure)
4 SETS
12 BENT OVER ROW
12 ALTERNATED ELBOW PLANK (KNEE TO ELBOW)