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
