HS/MS- Power Clean

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

500m Row

10 Wall Balls

10 Burpees

Then:

100m Run repeats 4x (1:1 rest)

Dynamic Movements

2 Rounds

Dynamic 90’s x5 each side

Inchworms w/pushup x5

10 meter Crab Walks

Weightlifting

Review/Teach Power Clean

Superset

A1: Power Clean

A2: V-ups/Tuck-ups

Power Clean (5-5-5-3-3-3)

Use first 2-3 sets as warm-up, then 3×3 working sets. Build to a moderately heavy set of 3 with GOOD form.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 DB Hang Power Cleans (light)

15 Ball Slams

20 Double Unders (40 Singles)
Focus is SPEED, so keep moving!

Game

Sharks & Minnows

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