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Intermediate

Strength:

Push jerk –

4 x 8 @ 50 – 60% of Jerk 1RM

Muscular endurance:

3 Rounds –

10 Deadlifts

10 Dips

8 One arm row / side

Metabolic conditioning:

Tabata –

Lunges

Sit-ups

Burpees

Sprints

Beginner

Strength:

Push press –

4 x 8 @ 70 – 80% of press 1RM

Muscular endurance:

3 Rounds –

10 Kettlebell deadlifts

10 Dips

8 One arm row / side

Metabolic conditioning:

Tabata –

Lunges

Sit-ups

Burpees

Sprints