AMRAPPING
Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-up
AMRAP x 3 Minutes
3 Med Ball G2OH
6 Air Squats
9 Empty Barbell Upright Rows
AMRAP x 3 Minutes
3 Kipping Knee Raises
6 Jumping Air Squats
9 Hang Muscle Cleans
Weightlifting
4 Sets
On a 2:00 Running Clock…
Complete 1 Rep of the Complex. Rest the remainder of the time.
1 PC + 2 HPC + 3 FS (4 Sets)
1 Power Clean
+
2 Hang Power Cleans
+
3 Front Squats
Start Moderate and build each set. All movements must be done unbroken.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 Minutes*
12-9-6
Ball Slams (20/14)
Air Squats
Hang Power Cleans (115/75)
-Rest 2:00-
AMRAP x 8 Minutes*
9-6-3
Toes to Bar
Air Squats
Power Cleans (135/95)
*After the final set, start back at the beginning
Score is TOTAL Rounds and Reps.