Intermediate
Strength:
Complete the following every 2 minutes for 8 minutes –
2 Hang power snatches
Rest x 10 – 20 sec
2 Hang power snatches
4 Rounds –
5 Rack pulls
5 Supinated ring assisted pull-ups
Muscular Endurance:
One set –
30 Hanging knee raises
Metabolic Conditioning:
Complete the following for time –
20 Kettlebell swings / 20 Frog jumps / 40 Crunches
18 Kettlebell swings / 18 Frog jumps / 35 Crunches
16 Kettlebell swings / 16 Frog jumps / 30 Crunches
14 Kettlebell swings / 14 Frog jumps / 25 Crunches
12 Kettlebell swings / 12 Frog jumps / 20 Crunches
10 Kettlebell swings / 10 Frog jumps / 15 Crunches
For each repetition of the kettlebell swings, alternate between Russian (eye level) and American swings (overhead).
Mobility:
Complete a seated or kneeling trap stretch for 30 seconds on each side.
Complete the neck side-bend stretch for 30 seconds on each side.
Beginner
Strength:
Complete the following every 2 minutes for 8 minutes –
3 One arm snatches / side
Rest x 10 – 20 sec
2 One arm snatches / side
4 Rounds –
8 Kettlebell half-deadlifts
8 Supinated inverted rows
Muscular Endurance:
One set –
30 Leg raises
Metabolic Conditioning:
Complete the following for time –
20 Kettlebell swings / 20 Frog floor touches / 40 Crunches
18 Kettlebell swings / 18 Frog floor touches / 35 Crunches
16 Kettlebell swings / 16 Frog floor touches / 30 Crunches
14 Kettlebell swings / 14 Frog floor touches / 25 Crunches
Mobility:
Complete a seated or kneeling trap stretch for 30 seconds on each side.
Complete the neck side-bend stretch for 30 seconds on each side.
