Intermediate
Strength:
Complete 3 rounds of the following every 2 minutes 30 sec for 5 minutes (2 sets):
3 Clean deadlifts
3 Hang power cleans
3 Power cleans
Increase weight, then…
Complete 2 rounds of the following every 2 minutes 6 minutes (3 sets):
2 Clean deadlifts
2 Power cleans
3 Rounds –
4 Kettlebell lateral step-ups / side (Heavy)
4 Weighted push-ups
Metabolic Conditioning:
6 Rounds for time –
10 Landmine tight twists (5 / side)
12 One arm kettlebell swings (6 / side)
14 Lunges (7 / side)
Beginner
Strength:
Complete 2-3 rounds of the following every 2 minutes 30 sec for 5 minutes (2 sets):
3 Clean tracers
3 Hanging high pulls
3 Hanging muscle cleans
Complete 2 rounds of the following every 2 minutes 6 minutes (3 sets):
2 Hanging high pulls
2 Hanging muscle cleans
2 Hang power cleans
3 Rounds –
4 Step-ups / side
4 Push-up negatives
Metabolic Conditioning:
6 Rounds for time –
14 Battle rope hip tosses (7 / side)
14 Kettlebell swings
14 Squats
