Hammonasset Conditioning + Fitness – Conditioning


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.


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.


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