Uneven Sixes on 6/6

EQUIPMENT: Slam Ball (30/20), Uneven Barbell (90/70) 

(90 for male Rx = 45 lb. bar + 25 lb. plate + 2x 10 lb. plates)

(70 for female Rx = 45 lb. bar + 15 lb. plate + 10 lb. plate)

WARM-UP:

*Active Stretch

-then:

*40 x Jumping Jack (straight elbows to work shoulder ROM)

*30 x Plank Jack

*20 x Power Jack (full sumo squat in the bottom of the jack)

*10 x Jack Burpee (jack legs during push-up, finish burpee w/ a jack instead of jump-clap)

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SET #1:

6 Rounds (alt. which side is heavy ea. round) -

*18 x Ball Slam (30/20)

*6 x Uneven Hang Power Clean (90/70)

*6 x Uneven Shoulder-to-Overhead (90/70)

(3/4) TABATA #1: 

6 Rounds of 20 sec. ON/ 10 sec. OFF: Pistol (3 rounds R leg, then 3 rounds L)

SET #2:

6 Rounds (alt. which side is heavy ea. round) -

*12 x Hand-Release Push-Up + All-4’s Hop

*6 x Uneven Modified Curtis P (power clean + front lunge L + front lunge R)

-barbell returns to floor each rep in the curtis P

(3/4) TABATA #2:

6 Rounds of 20 sec. ON/ 10 sec. OFF: Hollow Body Hold 

(mod: slip hands beneath bum/ low back and/ or slightly bend knees)

SET #3:

6 Rounds (alt. which side is heavy ea. round) -

*6 x Deck Squat - Tuck Jump

*6 x Uneven Thruster (alt. Thruster and Behind-the-Neck Thruster ea. rep)