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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 MIN ROW, BIKE, SKIP

THEN 3 SETS

5 BURPEE BOX JUMPS

5 MUSCLE CLEANS

10 BEHIND THE NECK THRUSTERS

20 SEC HOLLOW HOLD

Gymnastics

Metcon (Distance)

MAX HEIGHT BOX JUMP

10 MIN CAP

Weightlifting

Power Clean (1 RM – 8 MIN CAP )

Metcon (AMRAP – Reps)

2 MIN REST AFTER MAX POWER CLEAN

THEN

8 MIN AMRAP

POWER CLEANS @80% OF 1RM

Metcon

Metcon (Time)

3 ROUNDS

10 DB HANG CLEANS 2X70/50

10 STRICT HSPU

RIGHT INTO

3 ROUNDS

20 DB STEP UPS 1X70/50

50′ HS WALK (5 WALL WALKS)

Metcon (No Measure)

3 X 20 KB PULL THROUGH