"The Nastiest On-the-Minute EVER" (S3 Conditioning)

EQUIP: Light Barbell (65), Jump Rope, Pull-Up Bar

WARM-UP:

*200m Row

*200m Run

*200 x Jump Rope

*Active Stretch w/ PVC 

*Burgener Warm-Up for Power Snatch w/ PVC

*Review of Bear Complex w/ PVC

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SPEED/ POWER SET:

3 Rounds -

*5 x Hang Power Snatch (65)

*20 x Lateral Bar Hop

*200m Run

SET #1:

*50 x Squat Clean (65)

*@ Top of Ea. Minute: 15 x Jump Rope (challenge: Double-Under)

SET #2:

*40 x Burpee-Pull-Up (a.k.a. “GI Jane”)

*@ Top of Ea. Minute: 15 x Jump Rope (challenge: Double-Under)

SET #3:

*30 x Bear Complex (65)

*@ Top of Ea. Minute: 15 x Jump Rope (challenge: Double-Under)

SPEED/ POWER SET:

3 Rounds -

*5 x Hang Power Snatch (65)

*20 x Lateral Bar Hop

*200m Run

*NOTE: Sets 1,2, and 3 adapted from a WOD @ Ballantyne YMCA CrossFit