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
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)
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!