Loveliness

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 8

Minute 1- :45 Staggered Stance Good Mornings

Minute 2- :45 Lateral Hops Over Bar

Minute 3- :45 Barbell Bent Over Rows

Minute 4- :45 Air Squats

Deadlift (1×5 @60%, 1×5 @65%, 3×5 @70%)

Base percentages off of 5 Rep Max.

Record 3×5 Weight.

Metcon

Weightlifting

Metcon (AMRAP – Rounds and Reps)

AMRAP 12*

5 Deadlifts**

5 Hang Power Cleans

5 Front Squats

5 Up-Downs Over Bar

*All 3 barbell movements must be completed unbroken. If the bar drops during the complex, complete 10 Burpees.

**Increase weight every 3 Rounds

R1-R3: (95/65)

R4-R6: (135/95)

R7*: (155/105)

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