Hammonasset Conditioning + Fitness – Conditioning
Warm-up
AMRAP 7
20 Single Unders
10 High Hang Muscle Cleans
10 Elbow Rotations
10 Slow Dead Bugs
Weightlifting
On an 8:00 Running Clock…
Build to a Moderate 3-Rep Hang Power Clean
-Rest as Needed-
Into…
Every :30 x 8 Sets*
3 Hang Power Cleans
*Use Moderate 3-Rep. Goal is not to increase weight during this portion. Work on cycling with minimal rest.
Hang Power Clean (Moderate Set of 3)
Metcon
Metcon (Time)
6 Sets
3 Hang Power Cleans (155/105)
15 Tuck-Ups
3 Hang Power Cleans
50 Double Unders
-Rest 1:00 Between Sets-
Subtract the rest from the total time.
