Hawestone Fitness – Fitness Lite
Warm-up
Warm-up (No Measure)
6 MIN EMOM
ODD: 1 MIN BIKE OR ROW
EVEN: 20 SEC SAMPSON LUNGES + 20 SEC PLANK HOLD
THEN 2 SETS
3 CLEAN HIGH PULLS
3 TALL CLEAN
3 TEMPO CLEAN
3+2 TEMPO SQUAT CLEAN + PAUSE JERK
Weightlifting
Clean and Jerk (POWER CLEAN AND JERK )
20 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 185/135
*IN THE REMAINING TIME OF THE EMOM PREFORM BAR FACING BURPEES
*SCORE IS TOTAL NUMBER OF BURPEES
