Come on, Spring!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2-3 Rounds

100m Run

20 Slow Alternating Bicycle Crunches

5/5 Staggered Stance Good Mornings (one leg out front, one leg in neutral position)

10 Barbell High Pulls

5 Tall Jumps*

*Jump high into the air and land in an athletic stance. Overemphasize the opening of the hips!

Weightlifting

6 Sets for Quality*

1 Paused Clean Deadlift**

2 Hang Power Cleans

*Work up to a Moderate weight.

**Pause for :02 above the knee then continue the lift.

-Rest as needed between sets-

Hang Power Clean

Metcon

Metcon (Time)

8 Rounds for Time

100m Run

12 V-ups

5 Hang Power Cleans (135/95)

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