Hawestone Fitness – Kids Fit

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODD: 1 MIN BIKE OR ROW

EVEN: 20 SEC SAMPSON LUNGES + 20 SEC PLANK HOLD

Weightlifting

Clean and Jerk (POWER CLEAN AND JERK )

12 MIN EMOM

MIN 1 – 3 TNG @LIGHT

MIN 2 – 2 TNG @MOD

MIN 3 – 1@MOD-HEAVY

MIN 4 – REST AND RESET THE WEIGHT

Metcon

Metcon (AMRAP – Reps)

EVERY 2 MIN X 8

12/10 CAL ROW

12 DEADLIFTS @MOD

*IN THE REMAINING TIME OF THE EMOM PREFORM BAR FACING BURPEES

*SCORE IS TOTAL NUMBER OF BURPEES