Hold That Bar UP! (S3 Conditioning)

EQUIPMENT: Barbell (45 - *75 lb.), Unloaded Bar or PVC Pipe

WARM-UP:

*Active Stretch

10 Rounds - (option: alternate rounds of FWD. and BKWD.)

*10 x Walking Lunge

*10 x Broad Jump

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SET #1:

3 Rounds -

*10 x Hang Clean + Press (75 lb.)

*30 sec. x Barbell Overhead Hold (75 lb.)

*30 sec. REST b/w rounds

SET #2:

2 Rounds -

*400m Run

*40 x Air Squat

SET #3:

3 Rounds -

*10 x Pressing Snatch Balance (65 lb.)(practice w/ unloaded bar 1st!)

*30 sec. x Bottom of Overhead Squat Hold (w/ PVC or unloaded bar overhead)

*30 sec. REST b/w rounds

SET #4:

2 Rounds -

*400m Run 

*20 x Hand-Release Push-Up

SET #5:

3 Rounds -

*10 x Squat Clean from Toes (65 lb.)

*30 sec. x Bottom of Front Squat (65 lb.)(mod: w/ PVC or unloaded bar in front rack)

*30 sec. REST b/w rounds