Intermediate
Clean warm-up:
2 Rounds:
5 Clean deadlifts
3 Strict high pulls
3 Hip drive high pulls
3 Robotic muscle cleans
3 Muscle cleans
3 Power cleans
5 Front squats
Strength:
Complete the following every 75 sec for 6 rounds –
5 Hang power cleans
*Advanced complete squat cleans
Metabolic conditioning:
In teams of two, complete five rounds for time of:
Run x 400 meters
50 Kettlebell swings (25 each)
20 Strict Pull-Ups (10 each)
*Partners run together, and may only start kettlebell swings once both are back at their station.
Finisher:
3 Rounds –
Lateral leg raises x 12 (left)
Rest x 10
Toe touches x 12
Rest x 10 sec
Lateral leg raises x 12 (right)
Mobility:
Deep squat stretch x 3 min
Shoulder pushback x 90 sec / side
Beginner
Clean warm-up:
2 Rounds:
5 Clean deadlifts
3 Strict high pulls
3 Hip drive high pulls
3 Robotic muscle cleans
3 Muscle cleans
3 Power cleans
5 Front squats
Strength:
Complete the following every 75 sec for 6 rounds –
8 Muscle cleans
*Focus on technique
Metabolic conditioning:
In teams of two, complete five rounds for time of:
Run x 400 meters
50 Kettlebell swings (25 each)
20 Bar inverted rows (10 each)
*Partners run together, and may only start kettlebell swings once both are back at their station.
Finisher:
3 Rounds –
Lateral leg raises x 12 (left)
Rest x 10
Toe touches x 12
Rest x 10 sec
Lateral leg raises x 12 (right)
Mobility:
Deep squat stretch x 3 min
Shoulder pushback x 90 sec / side
