Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

12 MIN EMOM

ODDS: 18/15 CAL ROW

EVEN: 10 V-UPS + 10 RUSSIAN KB SWINGS

Weightlifting

Clean and Jerk

6 SETS

2 CLEANS + 1 JERK @85%

NO TOUCH AND GO

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

20 HANG CLEANS 95/65

20 HSPU

20 FRONT SQUATS 95/65

Metcon (No Measure)

3 SETS

8/8 PALLOF PRESS