Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

2-3 MIN BIKE, ROW OR SKIP

THEN 2 SETS

15 BAND PULL APARTS

5 HANG SNATCH

5 OH SQUATS

10 HIP THRUSTS

Weightlifting

Snatch

6 MIN EMOM

2 POWER SNATCH

*INCREASE WEIGHT EACH SET UNTIL YOU CANT ANYMORE

1 MIN REST

6 MIN EMOM

3 OH SQUATS*INCREASE WEIGHT EACH SET UNTIL YOU CANT ANYMORE

1 MIN REST

Metcon

Metcon (2 Rounds for reps)

2 ROUNDS

6 MIN AMRAP

5 POWER SNATCH @MODERATE WEIGHT

250M ROW

20 WALL BALLS

REST 2 MIN BETWEEN AMRAPS