Intermediate
Strength:
Find your one arm snatch one-rep or three-rep max!
Advanced complete barbell snatch
Muscular Endurance:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1: 8 Landmine presses (left) @ 21X1
Station 2: 8 Landmine presses (right) @ 21X1
Station 3: 8 – 10 Supinated inverted rows @ 2111
Station 4: Plank x 45-60 seconds
Metabolic Conditioning:
6 Rounds for time-
6 Deadlifts
12 Kettlebell swings
60 Jump ropes
Beginner
Strength:
Find your one arm muscle snatch three-rep or five-rep max!
*You can further modify the muscle snatches by completing high pulls
Muscular Endurance:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1: 8 Landmine presses (left) @ 21X1
Station 2: 8 Landmine presses (right) @ 21X1
Station 3: 6 – 8 Supinated inverted rows @ 2111
Station 4: Plank x 35 – 45 seconds
Metabolic Conditioning:
6 Rounds for time –
10 Kettlebell deadlifts
12 Kettlebell swings
35 Jump ropes
