HS-C&J

Hammonasset Conditioning + Fitness – HS Strength & Conditioning

Warm-up

Warm up 8 (No Measure)

Run or Row 400m

1. Inchworm x 8

2. Walking Lunges

3. Upward/Downward Dog

4. High Knees 50m

5. Butt Kicks 50m

6. Good Mornings-PVC/light bar

Skill

Clean and Jerk

Weightlifting

A1: Clean and Jerk 5×3

A2: Med Ball Twists 5×20

Clean and Jerk (3-3-3-3-3)

Stay light and work on form

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

5 Pull-ups

10 Shoulder to Overhead

12 Burpee Over Bar

Finisher

200m FAST run x 3

1:1 minute rest between

Stretch/Mobility

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