Time Limit Torture (on the legs!)

EQUIPMENT: Box (16") beneath Pull-Up Bar, Light Barbell (85/65)

WARM-UP:

*Active Stretch and Dynamic Warm-Up (toe taps, ankle raise, ankle hops, lateral hurdle)

*2 Rounds -

*200m Run

*30 x Windmill Plank

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MAIN SET:

5 Rounds (6 Minute TIME LIMIT per round) -

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

*20 x Jumping Pull-Up 

*20 x Front Squat (85/65)

*20 x Stiff Leg Deadlift (85/65)

*20 meter Handstand Walk OR 20 x Handstand Shoulder Tap (R and L = 1 rep)

     -Whatever remains of your 6 minutes upon completion of the set above = your rest period ea. round (translation: you must go FAST if you want any rest at all!!)

FINISHER:

A) 

*60 sec. x Hang Power Clean + Jerk (85/65)

*30 sec. REST

*45 sec. x Hang Power Clean + Jerk (85/65)

*30 sec. REST

*30 sec. x Hang Power Clean + Jerk (85/65)

*30 sec. REST

*15 sec. x Hang Power Clean + Jerk (85/65)

B)

*60 sec. x Supine Chest Pressing Double-Leg Drop (85/65)(press bar up from chest as legs drop to hover 2” above floor)

*30 sec. REST

*45 sec. x Supine Chest Pressing Double-Leg Drop (85/65)

*30 sec. REST

*30 sec. x Supine Chest Pressing Double-Leg Drop (85/65)

*30 sec. REST

*15 sec. x Supine Chest Pressing Double-Leg Drop (85/65)