Weight On/ Weight Off

EQUIPMENT: Barbell (85/65), Slam Ball (30/20), Pull-Up Bar, Mat

WARM-UP:

*10 x PVC Pass Through

*100m Row

*10 x PVC Strict Press

*10 x Toe-Hold Squat Stretch

*100m Row

*10 x Samson Lunge

*100m Row

*10 x PVC Overhead Squat

*100m Row

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SET #1:

5 x 1.5 min. Rounds -

-complete the below assignment within 1.5 minute; whatever time remains = rest

*4 x Behind-the-Neck Thruster (85/65)

*4 x Burpee + 3x Lateral Bar Hop

*4 x Behind-the-Neck Thruster

RETURN INTERVAL: “WEIGHT ON/ WEIGHT ON”

*200m Slam Ball (SB) Run (hold ball centered @ chest)(30/20)

*200m Sprint

*200m SB Run

SET #2:

5 x 1.5 min. Rounds -

-complete the below assignment within 1.5 minute; whatever time remains = rest

*4 x Hang Power Snatch (85/65)

*8 x Overhead Squat (85/65)

*4 x Hang Power Snatch

(*4 x Bar-Facing Burpee)

RETURN INTERVAL: “WEIGHT ON/ WEIGHT ON”

*200m Slam Ball (SB) Run (hold ball centered @ chest)(30/20)

*200m Sprint

*200m SB Run

SET #3:

5 x 1.5 min. Rounds -

-complete the below assignment within 1.5 minute; whatever time remains = rest

*4 x Ninja Get-Up

*8 x Toes-to-Bar

*4 x Ninja Get-Up

RETURN INTERVAL: “WEIGHT ON/ WEIGHT ON”

*200m Slam Ball (SB) Run (hold ball centered @ chest)(30/20)

*200m Sprint

*200m SB Run