Puttin' On Some Pounds (S3 Conditioning)

Equip: Barbell (light start weight), Extra Plates (to add weight to bar 3x), Pull-Up Bar 

(erin's bar: 45 lb. bar w/ 10 lb. plates, plust 2x 15 lb. plates and 2x 5 lb. plates off to side)

WARM-UP:

*PVC Active Stretches (i.e. Pass-Thru, Good Morning, Side Bend, Hook-Under Elephant Walk, Sotts Press)

*100m Run b/w ea. stretch

SET #1: (may do w/ DBs of increasing weight, as well)

*800m Run

-Then:
3 Rounds - 

*5 x Hang Power Clean (65 lb.)

*5 x Strict Press (65 lb.)

*5 x Bar-Facing Burpee

*400m Run
-Then:

3 Rounds -

*5 x Power Clean (75 lb.)

*5 x Push Press (75 lb.)

*5 x Burpee-Lateral Hop over bar

*200m Run
-Then:

3 Rounds -

*5 x Squat Clean (85 lb.)

*5 x Push Jerk (85 lb.)

*5 x Barbell Burpee-Deadlift (85 lb.)

(no breaks!!!  from the 800m run until the final barbell burpee-deadlift...keep moving!)

SET #2:

*400m Run

-Then:
3 Rounds -

*5 x Curtis P (75 lb.)

*5 x Bear Complex (75 lb.)
*400m Run