HS/MS-Med Ball Cleans

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

200m Run or Row

3 Rounds:

10 Air Squats

10 Push-ups

10 Sit-ups

10 Lunges

Skill Work

Teach/Review:

Med Ball Cleans

*Start postion (“angry Gorilla” stance/DL stance)

*Triple extension and shrug

*Squat and catch

*Hand transition

*Ball does not spin

Ball Slams

*Full extension at top

*Use abs/core

*Partial squat catch

Wall Balls

*Below parallel squat

*Chest up, weight in heels

*Hit target on the throw

9 min EMOM: (split in three groups if large class)

Min 1: 5 Med Ball Cleans + 3 Burpees

Min 2: 10 Ball Slams + 3 Burpees

Min 3: 5 Perfect Wall Ball Shots + 3 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

6 Med Ball Cleans

40 meter shuttle sprints

Game

Farmers & Loggers

(for variety, can change how athletes move to flip cones—bear crawl, crab walk, plank walk, etc)

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