S3 Conditioning - Strength/ Speed Ladders

Oh my, was it ever HOT this morning at 11am at CrossFit for this one!  We made it, though=)


WARM-UP:
1-2-3-4-5 x (5 rounds of increasing reps of ea. exercise):
*Samson Lunge R and L
*Inchworm to Push-Up
*Prisoner Squat + Torso Twist R and L


STRENGTH/ SPEED LADDERS:
#1:
*10-8-6-4-2 x (5 rounds of increasing reps): KB Clean and Jerk (1/2 reps R arm, then 1/2 reps L arm)
*100m Run b/w ea. set of KB Clean and Jerk

#2:
*10-8-6-4-2 x DB Man Maker
*150m Row b/w ea. set of Man Makers

#3:
*10-8-6-4-2 x Dead Hang Pull-Up
*50 x Double Under b/w ea. set of Pull-Ups (sub: 150 jump rope singles)

#4:
*10-8-6-4-2 x 3-Slam Slurpee (3 slam squats, hop out to plank atop SB, push-up, hop in, stand)
*100m Run b/w ea. set of Slurpees