Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
3x:
100m Run
10 Lunges
10 Jumping Jacks
10 Mountain Climbers
Finish with:
100 Jump Rope Singles
Skill Work
Teach/Review with PVC:
Hang Power Clean
Sumo Deadlift High Pull
10 min EMOM:
Min 1- 5 Hang Power Cleans (with PVC or 15# bar)
Min 2- 10 Ring Rows
*Stay light on Hang Power Cleans, work on form.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
10 Sumo Deadlift High Pulls (KB or light bar)
10 Sit-ups
10 Shuttle Sprints
Game
PVC Switch drill:
Class members form a circle placing PVC pipe on end in front of them. Coach will call out “left” or “right” and athletes will move their bodies that direction while trying to grab their neighbors PVC. If the PVC falls that person does 3 Burpees then joins back in. Everyone takes one step back each round to increase dificulty.
