This One Was Just Plain HARD! (S3 Conditioning)

EQUIP: Light Barbell (65 lb. for Erin), Heavy Wall Ball (20 lb. Dynamax Ball for Erin), Rower

WARM-UP:

*400m Easy Run

*Dynamic Stretch w/ PVC (+ Burgener Warm-Up for Snatch)

SET #1:

5 Rounds -

Within 1 Minute, Complete:

*5 x Hang Power Snatch

*5 x Overhead Squat

*5 x Sumo Deadlift High Pull

Whatever Time Remains of Your 1 Minute = your REST each round

3 Rounds -

*100m Row

*100m Run 

SET #2:

5 Rounds -

Within 1 Minute, Complete:

*5 x Wall Ball

*5 x Med Ball Clean

*5 x MB Decline Push-Up

Whatever Time Remains of Your 1 Minute = your REST each round

3 Rounds -

*100m Row

*100m Run

SET #3:

5 Rounds -

Within 1 Minute, Complete:

*5 x Strict Press

*5 x Push Press

*5 x Thruster

Whatever Time Remains of Your 1 Minute = your REST each round

3 Rounds -

*100m Row

*100m Run 

SET #4:

5 Rounds -

Within 1 Minute, Complete:

*5 x Burpee

*5 x Star Jump

*5 x Squat-Thrust

Whatever Time Remains of Your 1 Minute = your REST each round