HS/MS – Hang Power Clean

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

300m run

2-3x

8 Ring rows

8 Wallballs

20 Mountain climbers

8 Wall slides

8 Banded pass throughs

Skill

Hang Power Clean

– Break down movement

Weightlifting

Hang Power Clean (3-3-3-3-3)

5 Sets

A1: Hang Power Clean 3 reps

A2: :45 sec plank hold

Metcon

Metcon (Time)

21-15-9

Calorie Row

DB Push Press

*Rest 2 minutes

Metcon (Time)

15-12-9

Burpees

Abmat sit ups

*Rest 2 minutes

Metcon (Time)

21-15-9

Jump rope

Hand Release Push Ups

Game

Coach’s Choice

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