Humpty Dumpty

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Sets (7:00 Cap)

1:00 Row (Easy/Moderate Pace)

10 Alternating Cossak Squats

8 Barbell Deadlifts

6 Broad Jumps

Weightlifting

EMOM 12

Minute 1- 1 Power Clean + 2 Hang Power Cleans + 1 Front Squat*

Minute 2- :45 Moderate Row

*Build up to and past workout weight

PC HPC FS Complex (1 Set EOMOM 12)

1 Power Clean

+

2 Hang Power Cleans

+

1 Front Squat

Metcon

Metcon (Time)

For Time

100/80 Calorie Row

50 Burpees

25 Power Cleans (135/95)

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