Hammonasset Conditioning + Fitness – Conditioning
Warm-up
On a 3:00 Running Clock…
200m Run
40 Mountain Climbers
40 Russian Twists
40 Jumping Jacks
Into…
2-3 Rounds for Quality
8 KB Romanian Deadlifts
5/5 Staggered Stance Good Mornings
6/6 SA KB Deadlifts
Weightlifting
The idea here is to really stick to the percentages off of your 5 Rep Max Weight if you have one. Not at all trying to max out a 3×5 set.
Deadlift (1×5 @ 65%, 1×5 @ 70%, 3×5 @ 75%)
Base percentages off of 5 Rep Max.
Record 3×5 Weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
3 Deadlifts (275/185)
10 Up-Downs
10 KB Goblet Reverse Lunges (53/35)
100m Run
