S3 Conditioning's Sunday Slammer

SINGLE EXERCISE MINI-AMRAPs

EQUIP: Barbell (I used 65 lb.), Heavy Dumbbells (I used 20 lb. DBs)

WARM-UP:

*Traveling Dynamic Stretch

*400m Run w/ 10 x Air Squat and 10 x Push-Up @ top/ bottom/ top

MINI-AMRAP #1:

4 min. AMRAP -

*Bear Complex (Power Clean + Front Squat + Press + Back Squat + Press)

(DBs mod: power clean + palms-in thruster + palms-fwd. thruster)

~4 x alt. 200m Sprint w/ partner

3 min. AMRAP -

*Curtis P (Hang Power Clean + Front Lunge R + Front Lunge L + Press)

(DBs mod: power clean + front Lunge R and L + Push Press)

~3 x alt. 200m Sprint w/ partner

2 min. AMRAP -

*DB Man Maker

~2 x alt. 200m Sprint w/ partner

1 min. AMRAP -

*Walking Overhead Barbell Lunge (mod: w/ DBs)

~1 x alt. 200m Sprint w/ partner

FINISHER:

*1 min. x Walking Overhead Barbell Lunge

100m Sprint

*1 min. x DB Man Maker

100m Sprint

*1 min. x Curtis P

100m Sprint

*1 min. x Bear Complex

100m Sprint