5's Within the Minute

EQUIPMENT: Barbell (65/75), Slam Ball (30/20), Rower, PVC

WARM-UP:

*400m Easy Run; then: 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

5 Min. AMRAP -

*100m Row

*100m Run 

*10 x Lunge Jump (5 ea. leg)

SET #2:

5 Rounds -

Within 1 Minute, Complete:

*5 x Slam Ball Wall Ball

*5 x Slam Ball Squat Clean

*5 x Decline Push-Up (toes atop slam ball)

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

5 Min. AMRAP -

*100m Row

*100m Run

*10 x Lunge Jump

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

5 Min. AMRAP -

*100m Row

*100m Run 

*10 x Lunge Jump

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