HS/MS-Back Squat & Power Clean

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

200m Run

Sampson Stretch

Lunge Complex

Squatted Prayer

Team Row (No Measure)

Teams of 2

Row 1600m

*Each person must row equal distance

Skill

Back Squats

Power Cleans

Weightlifting

Back Squat (3.3.3.3.3)

A1: Back Squats

A2: KB Swings x 8

Metcon

Metcon (AMRAP – Reps)

In 3 minutes complete:

3 Power Cleans

6 Push ups

9 Air Squats

4 Total sets. Rest 1 minute between

Pick up where you left off

Game

Plank Wars

Stretch/Mobility

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