S3 Conditioning - "Within One Minute"

WARM-UP:

2 Rounds -

*Toe Hold Squat Stretch to Broad Jump there

*Traveling Mantis back

*200m Run (100m Fwd./ 100m Bkwd.)

SET #1 (w/ bar):

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*4 x Barbell Thruster (45 - 65 lb. for women)

*4 x Bar Facing Burpee

*4 x Barbell Thruster

WEIGHT ON/ WEIGHT OFF:

*200m Slam Ball (SB) Run (hold ball centered @ chest

*200m Sprint

*200m SB Run

SET #2:

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*4 x Hang Power Snatch (mod: Hang Power Clean and Press)

*8 x OH Squat (mod: Front Squat)

*4 x Hang Power Snatch

WEIGHT ON/ WEIGHT OFF:

*200m SB Run

*200m Sprint

*200m SB Run

SET #3 (bodyweight only):

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*4 x Ninja Get-Up (hop- or step-up from knees to sumo squat; if stepping up: hands behind head)

*8 x V-Push-Up (Pike Push-Up w/ Inward Facing Hands)

*4 x Ninja Get-Up

WEIGHT ON/ WEIGHT OFF:

*200m SB Run

*200m Sprint

*200m SB Run

SET #4:

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*6 x Star Jump

*6 x Sumo Deadlift High Pull (barbell or DBs)

*6 x Star Jump

WEIGHT ON/ WEIGHT OFF:

*200m SB Run

*200m Sprint

*200m SB Run

SET #5:

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*5 x Jumping Slam Squat

*5 x Slam Ball Burpee - Deadlift Jump

*5 x Jumping Slam Squat

FINISHER:

*50 x Good Morning (w/ Bar or 1 DB)

-On the Min. Every Min.: 5 x Sumo Squat Hold + Bicep Curl