Oh, That Pesky Clock! (S3 Conditioning)

EQUIPMENT: Pull-Up Bar, Box (16"), Light Barbell (65 lb.)

WARM-UP:

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

*2 Rounds -

*200m Run

*30 x Windmill Plank

MAIN SET:

5 Rounds (6 minutes per round) -

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

*20 x Jumping Pull-Up 

*20 x Front Squat (light barbell)

*20 x Stiff Leg Deadlift (light barbell)

*20 meter Handstand Walk OR 20 x Handstand Shoulder Tap (mod: pike plank + taps)

     -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) 

*1 min. x Hang Power Clean + Jerk

*30 sec. REST

*45 sec. x Hang Power Clean + Jerk

*30 sec. REST

*30 sec. x Hang Power Clean + Jerk

*30 sec. REST

*15 sec. x Hang Power Clean + Jerk

B)

*1 min. x Superman-Banana

*30 sec. REST

*45 sec. x Superman-Banana

*30 sec. REST

*30 sec. x Superman-Banana

*30 sec. REST

*15 sec. x Superman-Banana