Sophiesta

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

200m Run

3 Sets* (:20 on/:10 off)

Movement 1- Good Mornings

Movement 2- Barbell Elbow Punches

Movement 3- Alternating Lunges

Movement 4- Dead Bugs

*1 Set= Movement 1 to Movement 4

200m Run

Strength

Every 1:30 x 6 Sets*

1 Clean Pull

+

1 Power Clean

*Start Moderate and build to a Moderate/Heavy complex.

Power Clean Application Day.

Metcon

Metcon (Time)

4 Sets

On a 5:00 Running Clock…

400m Run

30 Walking Lunges

20 Sit-Ups

10 Power Cleans (165/115)

-Rest the remainder of time-
Score is the SLOWEST set.

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