Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-up
Warm-Up (No Measure)
EMOM x 8 MINUTES
MIN 1 – :45 EZ Row
MIN 2 – 5 Clean Deadlifts 10 Alt. Elbow Punches (Empty BB)*
MIN 3 – :45 Up Downs Over Bar
MIN 4 – :45 Alt. Groiners
*Option to do 5 Hang High Pulls + 5 Hang Muscle Cleans in 2nd Round.
Extended Warm-up
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans
*Start Light and build beyond workout weight.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
10 Burpees Over the Bar
10 Hang Power Cleans (115/75)
20 Alt. Back Rack Lunges
*Partners alternate movements. For example: P1 does 10 Burpees Over the Bar, P2 does 10 Hang Power Cleans, P1 does Back Rack Lunges, etc. While one partner is working, the other partner is accumulating max calories on the Rower.
(Score is Total Reps)
