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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 MIN ROW/BIKE/SKIP/RUN
THEN 2 SETS
5 PLATE GOBLET SQUAT + FRONT TO oh
10 PLATE OH LUNGES
20 FAST PLATE IN AND OUTS
Weightlifting
Drop Snatch (3X3, 3X2, 3X1 INCREASING )
Metcon (Time)
2 SETS
10 TNG POWER SNATCH 95/65
REST 20 SEC
8 OH SQUATS 95/65
REST 20 SEC
6 TNG SQUAT SNATCH 95/65
REST 2 MIN
Metcon (Time)
3 ROUNDS FOR TIME
100′ PLATE PUSH
10 THRUSTERS 95/65
10 CAL BIKE OR ROW
REST 2 MIN BETWEEN ROUNDS
Metcon (No Measure)
BARBELL GOOD MORNING
3 X 8
HOLD EACH REP FOR 2 SEC
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