HS/MS- Hang Power Clean

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

3x:

100m Run

10 Lunges

10 Jumping Jacks

10 Mountain Climbers

Finish with:

100 Jump Rope Singles

Skill Work

Teach/Review with PVC:

Hang Power Clean

Sumo Deadlift High Pull

10 min EMOM:

Min 1- 5 Hang Power Cleans (with PVC or 15# bar)

Min 2- 10 Ring Rows

*Stay light on Hang Power Cleans, work on form.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Sumo Deadlift High Pulls (KB or light bar)

10 Sit-ups

10 Shuttle Sprints

Game

PVC Switch drill:

Class members form a circle placing PVC pipe on end in front of them. Coach will call out “left” or “right” and athletes will move their bodies that direction while trying to grab their neighbors PVC. If the PVC falls that person does 3 Burpees then joins back in. Everyone takes one step back each round to increase dificulty.

Stretch/Mobility

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