Rowvember 30th!
Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-up
1 Round
:45 Row
10 Alt. Lunges w/Twist
7 Empty Barbell RDLs
7 Upright High Pulls + Elbow Punch Through
1 Round
:45 Row
10 Alt. Step-Ups
8 Empty Barbell Single Leg RDLs
7 Upright High Pulls + Elbow Punch Through
1 Round
:45 Row
10 Tuck Jumps
8 Empty Barbell Staggered Stance RDLs
7 Upright High Pulls + Elbow Punch Throughs
Weightlifting
Spend 15:00 building to a Heavy set of 2 Power Cleans.
Power Clean (4-4-2-2)
Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.
Week 4 of 6.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
2 Power Cleans (155/105)*
6 Box Jumps (24/20)
12/10 Calorie Row
*Increase Power Clean by 2 Reps each round.