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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 45 SEC ROW

EVEN: 10 ALTERNATING DB CLEAN AND JERKS + 10 HOLLOW ROCKS

Weightlifting

Clean and Jerk (5 SETS – 2 HANG SQUAT CLEANS + 1 JERK @ASCENDING )

Metcon

Metcon (Time)

2 ROUNDS

10 ALTERNATING DB SNATCH @HEAVY

10 DB FACING BURPEES

2 MIN REST

10 DB OH SQUATS @1DB

10 DB FACING BURPEES

2 MIN REST

2 ROUNDS

50′ SINGLE DB OH WALKING LUNGE

10 DB FACING BURPEES

*ROUND 1 LEFT SIDE

*ROUND 2 RIGHT SIDE

Metcon (No Measure)

4 SETS

10 V-UPS

10 BUTTERFLY SIT UPS

10 HOLLOW ROCKS