Humpty Dumpty
Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-up
3 Sets (7:00 Cap)
1:00 Row (Easy/Moderate Pace)
10 Alternating Cossak Squats
8 Barbell Deadlifts
6 Broad Jumps
Weightlifting
EMOM 12
Minute 1- 1 Power Clean + 2 Hang Power Cleans + 1 Front Squat*
Minute 2- :45 Moderate Row
*Build up to and past workout weight
PC HPC FS Complex (1 Set EOMOM 12)
1 Power Clean
+
2 Hang Power Cleans
+
1 Front Squat
Metcon
Metcon (Time)
For Time
100/80 Calorie Row
50 Burpees
25 Power Cleans (135/95)