Intermediate
Strength:
Squat Clean –
6 x 4 @ 70-75%
Muscular Endurance:
3 Rounds –
240 ft Farmer carry (4 room lengths)
8 Hollow body rocks
10 Diamond push-ups
*Use the same weight or greater than your farmer carry on 10/25. Rest as needed during the carries.
Metabolic Conditioning:
3 Rounds –
30 Squats
20 Kettlebell swing
10 Wide mountain climbers
*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.
Beginner
Strength:
Hang Power Clean –
4 x 8
*Focus on technique
Muscular Endurance:
3 Rounds –
240 ft Farmer carry (4 room lengths)
8 Hollow body rocks
10 Diamond push-ups
*Use the same weight or greater than your farmer carry on 10/25. Rest as needed during the carries.
Metabolic Conditioning:
3 Rounds –
30 Squats
20 Kettlebell swing
10 Wide mountain climbers
*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.
