Up, Up, and Away

EQUIPMENT: Barbell (85/75), Slam Ball (30/20), Rower, PVC

WARM-UP:

5 Min. AMRAP w/ PVC -

*5 x Pass Through

*5 x Sotts Press

*5 x Inchworm-Push-Up

*100m Run

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Directions: Complete all three sets below on your own (no need to stick together as a class).  Be sure to rest the full 2 minutes between each set.

SET #1:

*100m Row

*10 x Slurpee (= Slam Ball Burpee)

*200m Row

*10 x 2-Slam Slurpee

*300m Row

*10 x 3-Slam Slurpee

*400m Row

*10 x 4-Slam Slurpee

*500m Row

*10 x 5-Slam Slurpee

2 Minute REST

SET #2:

*100m Run

*10 x Power Clean + Press (Push Press and Jerk acceptable)

*200m Run

*10 x Power Clean + 2x Press

*300m Run

*10 x Power Clean + 3x Press

*400m Run

*10 x Power Clean + 4x Press

2 Minute REST

SET #3: 

*100 x Jump Rope (challenge: do 1/2 of the reps as Double-Unders)

*10 x Wall Ball (w/ slam ball)

*200 x Jump Rope (challenge: do 1/2 of the reps as Double-Unders)

*10 x Double Squatting Wall Ball (i.e. squat + squat and toss)

*300 x Jump Rope (challenge: do 1/2 of the reps as Double-Unders)

*10 x Triple Squatting Wall Ball (i.e. squat + squat + squat and toss)