Hammonasset Conditioning + Fitness – Conditioning


3 Rounds (7:00 Cap)

100m Moderate Pace Run

10 Barbell Deadlifts

10 Barbell Hang Muscle Cleans

10 Barbell Strict Press

10 Bootstrappers


On a 12:00 Running Clock, build to a Moderate Set of 3 Ground to Overhead. You may choose Power Clean and Jerk OR Snatch.

Power Clean and Jerk (Build to a Moderate Set of 3)

Power Snatch (Build to a Moderate Set of 3)


Ava (AMRAP – Rounds and Reps)

AMRAP 20:53

400m Run

21 Ground to Overhead (95/65)
This Benchmark workout is named after Jason Khalipa’s daughter, Ava. Ava was diagnosed with Leukemia at the age of 4. She battled and survived. All of the numbers in this workout have significance.

Ava was born at 2:53

She was 9 lbs 5 oz

She was born on 4/21

We will battle through this workout for Ava!