Intermediate
Strength:
Complete the following every 90 seconds for 7 rounds:
Rounds 1 – 2: 8 Hang power cleans
Rounds 3 – 4: 6 Hang power cleans
Rounds 5 -7: 4 Hang power cleans
Muscular Endurance:
5 Rounds for time –
6 Deadlifts
8 Pull-ups
10 Push presses
*Go heavy on the deadlifts
Metabolic Conditioning:
4 Rounds –
8 Box jumps (tall)
20 Kettlebell swings (heavy)
Rest x 90 sec
Core:
3 Rounds –
6 Toe touches
6 Windshield wipers / side
Beginner
Strength:
Complete the following every 90 seconds for 7 rounds:
Rounds 1 – 2: 8 Muscle cleans
Rounds 3 – 4: 6 Muscle cleans
Rounds 5 -7: 4 Muscle cleans
Muscular Endurance:
5 Rounds for time –
8 Kettlebell deadlifts
8 Inverted rows
12 Dumbbell Push presses
*Go heavy on the deadlifts
Metabolic Conditioning:
4 Rounds –
12 Box step ups
20 Kettlebell swings (challenge yourself)
Rest x 90 sec
Core:
3 Rounds –
10 Leg raises
6 Windshield wipers / side
