Intermediate
Strength:
Every 90 sec for 6 rounds –
Rounds 1 – 2: 4 One arm snatches / side
Rounds 3 – 4: 5 Barbell snatches
Rounds 5 – 6: 3 Barbell snatches
Muscular Endurance:
3 Rounds –
8 Deadlifts
8 Ring assisted pull-ups
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Alternating bent-over dumbbell rows
Station 2: Tall box jumps
Station 3: Mountain climbers
Station 4: Jump rope
Beginner
Strength:
Every 90 sec for 6 rounds –
Rounds 1 – 2: 6 One arm snatches / side
Rounds 3 – 4: 5 One arm snatches / side
Rounds 5 – 6: 4 One arm snatches / side
Muscular Endurance:
3 Rounds –
8 Deadlifts
12 Banded lat push-downs
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Alternating bent-over dumbbell rows
Station 2: Box jumps
Station 3: Mountain climbers
Station 4: Jump rope
