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Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

1:00 Row

6 PVC Pass Throughs

5/5 PVC Figure 8s

5 PVC Scarecrow Snatches*

5 Behind the Neck Snatch Grip Push Jerks

10 Alt. Deadbugs

*With a Snatch grip, perform a high pull + punch overhead (no legs/hips involved)

Weightlifting

EMOM 8

Complete 1 Rep of Hang Power Snatch Complex. Build to a Moderate weight.

Hang Power Snatch Complex (EMOM 8)

1 Snatch Grip Deadlift

1 High Hang Power Snatch

1 Hang Power Snatch

Metcon

Metcon (Time)

In Teams of 2…

For Time*

300/250 Calorie Row

*Both Partners complete Max Cals on the Rower, switching as needed. Every 2:00, not including 0:00, both Partners must complete 7 Hang Power Snatches (95/65). Partners cannot resume the row until all 14 reps are completed.

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