Intermediate
Strength:
Every 90 seconds for 5 rounds –
4 Power clean + front squats
Advanced complete squat cleans
Metabolic Conditioning:
In teams of two, complete as many rounds as possible in 20 min of the following with one partner working at a time alternating work and rest positions after each exercise –
8 Hang power cleans
14 Wall balls
20 Mountain climbers
*Partner A completes 8 hang power cleans, partner B then completes 14 wall balls, partner A finishes the round by completing 20 mountain climbers. Partner B kicks off the next round with 8 hang power cleans.
Core:
4 Rounds –
Cross touches x 20 sec
Hollow body x 30 sec
Bear crawl x 20 sec
Rest x 40 sec
Beginner
Strength:
Every 90 seconds for 5 rounds –
8 Muscle cleans
Metabolic Conditioning:
In teams of two, complete as many rounds as possible in 20 min of the following with one partner working at a time alternating work and rest positions after each exercise –
8 Muscle cleans
14 Wall balls
20 Mountain climbers
*Partner A completes 8 muscle cleans, partner B then completes 14 wall balls, partner A finishes the round by completing 20 mountain climbers. Partner B kicks off the next round with 8 muscle cleans.
Core:
4 Rounds –
Bicycles x 20 sec
Hollow body x 30 sec
Bear crawl x 20 sec
Rest x 40 sec
