8/2, Brute?

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

400m Run

2 Rounds

4 Burpee Broad Jumps

6 Empty Barbell Upright Rows

8 Wide Stance Squats

2 Rounds

4 Burpee Tuck Jumps

6 Empty Barbell Deadlifts

8 Narrow Stance Squats

400m Run

Weightlifting

Clean Technique (Every 2:00 x 6 Sets)

3 Hang Muscle Cleans

+

2 Hang Power Cleans

+

1 Front Squat
Keep all sets light/light moderate. Build only in small increments. Clean technique day.

Metcon

The Heat (AMRAP – Rounds and Reps)

AMRAP x 10 Minutes

8 Front Squats (95/65)

8 Hang Power Cleans

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