TNG
Hammonasset Conditioning + Fitness – Conditioning
Warm-up
1:00 Easy Row
:30 Moderate/Hard Row*
:30 Easy Bike
2 Sets (Empty Barbell)
5 Push-Up to Pike
5 Up-Down Over Bar
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
3 Slow Hang Power Clean Drops**
*Should be less than workout pace.
**Slowly perform an upright row to shoulders while shrugging and reaching tippy toes. At this point, whip the barbell to shoulders while dropping under to a 1/4 squat. Can be performed without any weight or with a Med Ball.
Strength
6 Sets
3 TNG Power Cleans*
-Rest 1:30 Between Sets-
*Immediately following each set, Row for :30 at a Moderate pace then rest 1:30 until next set. Start Moderate and build up to or beyond workout weight.
Power Clean Application Day.
Metcon
Full Send (Calories)
EMOM x 15 Minutes
Minute 1- :20 Max Calorie Row Sprint
Minute 2- 15 Burpees Over Bar
Minute 3- 5 Power Cleans (185/135)
Score is TOTAL Calories