Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
100m Row
30 Slow/Tall Single Unders*
10 Scap Push-Ups
10 Alt. Single DB Deadlift
10 DBL DB Floor Press
10 Ring Rows
*Switch to :20-:30 of Double Under practice in the 2nd round.
Strength
Bench Press (5-5-5-5*)
*Start light and build to something moderate.
(Score is Weight)
Workout
Metcon (Time)
4 SETS*
ON A 4:00 RUNNING CLOCK…
150m Row
15 Ring Rows
30 Alt. DB Hang Snatch (50/35)
60 Double Unders
*All athletes must finish before 3:30 mark each set.
-Rest w/ Time Remaining-
(Score is Slowest Set)
