Intermediate
Strength:
Every 2 min 30 seconds for 12.5 minutes, complete 4 rounds of the bear complex –
Bear complex:
Clean
Front squat
Shoulder to overhead
Back squat
Shoulder to overhead
*Advanced may complete squat cleans and thrusters, however all movements should be smooth and controlled.
Metabolic Conditioning:
Complete the following in teams of two for time with one partner working at a time –
30 Renegade man-makers (switching partners every 3 reps)
100 Pull-ups (switching partners every 5 reps)
60 Atomic sit-ups (switching partners every 5 reps)
140 American Kettlebell swings (switching partners every 10 reps)
Beginner
Strength:
Every 2 min 30 seconds for 12.5 minutes, complete 3 rounds of the following –
3 Muscle cleans
3 Front squat
3 Shoulder to overhead
Metabolic Conditioning:
Complete the following in teams of two for time with one partner working at a time –
50 Burpees (switching partners every 5 reps)
80 Inverted rows (switching partners every 5 reps)
80 Sit-ups (switching partners every 5 reps)
120 Kettlebell swings (switching partners every 10 reps)
