Low-Rep AMRAP Repeat (S3 Conditioning)

Equip: Barbell (55 - *85 lb.), Slam Ball (20 lb.), Mat, Low Box (16”)

WARM-UP:

-Active Stretch

-400m Run

-4 x Bear Crawl 10m Fwd. there/ 10m Bkwd. back

SET #1:

2 Rounds -

*4 min. AMRAP -

-4 x Squat Clean and Press 

-4 x Bar Facing Burpee

*then:

*400m Run

SET #2:

2 Rounds -

*4 min. AMRAP -

-4 x Evil Wheel Power Clean (roll bar out/ in (see photo above) + power clean)

-4 ea. leg x Bulgarian Split Squat (back foot atop low box, bar back rack)

*then:

*200m Slam Ball Run

SET #3:

2 Rounds -

*4 min. AMRAP -

-4 x Slam Ball OH Walking Lunge 

-4 x Jumping Ball Slam

*then:

*200m Backward Run