Barbell Burpee Progression + Super Speed (S3 Conditioning)

EQUIPMENT: Barbell (65-85; 83 lb. for Erin), Rope, Plyo Box (20")

WARM-UP:

*Traveling Active Stretch/ Dynamic Warm-Up 

*Plus: Short Shuttle Runs b/w 10m warm-up assignments

SPEED WORK:

3 Rounds -

*200m Run Sprint

*10 x Box Over-Jump

*1 min. REST b/w rounds

MAIN SET:

3 Rounds -

*4 x Burpee Deadlift (barbell push-up (hands on bar, chest touches bar in push-up))

*3 x Burpee Power Clean

*2 x Burpee Squat Clean

*1 x Burpee Squat Clean + Thruster

+

*2 x Rope Climb (mod. 1: 8 x rope pull from supine to standing; mod. 2: 20 x ring row)

SPEED WORK:

3 Rounds -

*100m Run Sprint

*20 x Box Jump

*1 min. REST b/w rounds

MAIN SET:

3 Rounds -

*4 x Burpee Deadlift (barbell push-up OR regular floor push-up)

*3 x Burpee Power Clean

*2 x Burpee Squat Clean

*1 x Burpee Squat Clean + Thruster

+

*2 lengths x Handstand Walk (20m total distance)

SPEED WORK:

3 Rounds -

*200m Run Sprint

*10 x Lateral Box Jump

*1 min. REST b/w rounds