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
