Intermediate
Strength:
Complete the following every 90 seconds for 7 rounds –
Rounds 1 – 2: 5 One arm snatches / side
Rounds 3 – 5: 4 One arm snatches / side
Rounds 6 – 7: 3 One arm snatches / side
Metabolic Conditioning:
Complete the following with a partner for time –
120 Pull-ups, [chair pose]
200 Wall balls [hollow body]
300 Lunges (150 / side) [bar hang]
*One partner works at a time, the other partner must be in the designated active rest position [shown in brackets]. Reps are cumulative with your partner.
Mobility:
Shoulder push-back hold x 90 sec / side
Hip flexor stretch x 90 / side
Beginner
Strength:
Complete the following every 90 seconds for 7 rounds –
Rounds 1 – 2: 6 One arm muscle snatches / side
Rounds 3 – 5: 5 One arm muscle snatches / side
Rounds 6 – 7: 4 One arm muscle snatches / side
Metabolic Conditioning:
Complete the following with a partner for time –
100 Inverted rows [chair pose]
120 Wall balls [hollow body]
200 Split squats (100 / side) [bar hang]
*One partner works at a time, the other partner must be in the designated active rest position [shown in brackets]. Reps are cumulative with your partner.
Mobility:
Shoulder push-back hold x 90 sec / side
Hip flexor stretch x 90 / side
