After You

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)

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