Squeaky Clean

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

60 Second Wall Sit

200 Meter Run

30 Seconds Air Squats

40 Second Wall Sit

100 Meter Run

30 Seconds Cossack Squats

20 Second Wall Sit

50 Meter Run

30 Seconds Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Front Squat Hold: 1 Minute

Movement Prep

*With Empty Bar: *

5 Clean Pulls

5 Clean High Pulls

5 Muscle Cleans

3 Power Cleans

3 Hang Squat Cleans

3 Squat Cleans

*With Light Weight:*

3 Clean Pulls

3 Clean High Pulls

3 Muscle Cleans

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Weightlifting

Give athletes 15 minutes to build to one heavy Clean Complex set.

Clean Complex

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

7 Power Cleans (115/85)

7 Hang Squat Cleans

7 Squat Cleans

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