Intermediate
Strength:
Complete the following every 2 minutes for 8 minutes (4 sets):
2 Hang power snatches
Rest 10 – 20 seconds
2 Hang power snatches
Muscular Endurance:
3 Rounds –
3 – 5 Rack pulls @ 100% of deadlift max
2 Rounds –
12 – 15 Pendlay rows
Metabolic Conditioning:
Complete the following as quickly as possible in teams of two with one partner working at a time –
80 Partner plank ups
120 Tuck jumps
160 Sit-ups
200 Battle rope slams
Beginner
Strength:
Complete the following every 2 minutes for 8 minutes (4 sets):
3 One arm snatches / side
Rest 10 – 20 seconds
2 One arm snatches / side
Muscular Endurance:
3 Rounds –
8 Kettlebell half deadlifts
2 Rounds –
7 One arm rows / side
Metabolic Conditioning:
Complete the following as quickly as possible in teams of two with one partner working at a time –
60 Partner plank high fives / side
80 Squat jumps
100 Sit-ups
140 Battle rope slams
