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Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

:30 Easy Row

:20 Single Unders

10 Barbell Hang High Pulls

2 Rounds

:30 Moderate Row

:20 Tall Jump Singles or Double Unders

10 Barbell Hang Muscle Cleans

Metcon

Strength

Every 2:30 x 3 Sets*

:30 Row Sprint

+

2 Hang Muscle Cleans

+

2 Power Cleans

*Start light and build each set.

-No additional rest between sets-

Metcon (No Measure)

EMOM x 4 Minutes

30 Double Unders + 10 Sit-Ups

Immediately into…

EMOM x 15 Minutes

Minute 1- 15/12 Calorie Row

Minute 2- 15 Hang Power Cleans (115/75)

Minute 3- :45 Front Rack Hold

Immediately into…

EMOM x 4 Minutes

30 Double Unders + 10 Sit-Ups

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