Party Bus

Hammonasset CrossFit – CrossFit

Warm-up

Every 45 Seconds x 9: (3 Rounds)

1st Station: Rower (Increasing Pace Each Round)

2nd Station: Straight Legged Inchworms

3rd: Rounds For Quality of 5 Deadlifts + 5 Hang Power Cleans

*Partners Rotating Through 3 Stations*

Mobility

Pigeon Pose + Wrist Stretch: 30 Seconds Each Side

Pigeon Pose + Lat Stretch: 30 Seconds Each Side

Movement Prep

Review Power Clean positions:

**1st Position:** Bar is sitting in the pockets high up on the body. Shoulders are slightly forward of the bar.

**2nd Position:** Bar is one inch above the knee with shoulders way out in front of the bar. The lats are working hard to press the bar against the lower thigh.

**3rd Position:** The bar is resting on the floor (or at mid-shin with no weight) right over the middle of the foot in the starting position of a typical power clean. Hips are set slightly above the knees while maintaining a flat back.

Metcon

Metcon (Weight)

Teams of 3:

12 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. Rest 3 minutes before completing next Metcon.

Metcon

Metcon (AMRAP – Rounds)

Teams of 3:

AMRAP 15:

9/6 Calorie Row

6 Lateral Barbell Burpees

3 Power Cleans (155/105)

*Waterfall style. Next partner can go once the rower has been cleared. Score is total *fully* completed rounds. Partial rounds do not count toward score.

Group Stretch

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