Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
300m Run
Then 2-3X:
7 Sit-ups
10 meter Bear Crawl
7 Squats
10 meter Spiderman Lunges
7 Push-ups
10 meter High Knee Skips
7 Mountain Climbers
10 meter Broad Jumps
Skill Work
Review Snatch & OH Squat
12 min EMOM:
Min1: 2 Power Snatch + 1 OH Squat
Min 2: Hand Release Push-ups x8
Min 3: PVC Pass Throughs x8
Metcon
Metcon (Time)
3 Rounds for Time:
200m Run
9 Toes to Bar
9 OH Squats
