Intermediate
Strength:
Every 75 seconds, for 6 rounds –
Rounds 1 – 3: 5 One arm snatches / side
Rounds 4 – 6: 4 One arm snatches / side
Metabolic Conditioning:
Complete 5 rounds for time of the following –
10 Goblet squats
14 Push presses
20 Battle rope slams
Rest x 60 sec after each round
Core:
3 Rounds –
Battle rope Russian twists x 20 sec
Rest x 5 sec
Single arm battle rope plank waves (left) x 15 sec
Rest x 5 sec
Single arm battle rope plank waves (right) x 15 sec
Rest x 70 sec
Beginner
Strength:
Every 75 seconds, for 6 rounds –
Rounds 1 – 3: 7 One arm snatches / side
Rounds 4 – 6: 5 One arm snatches / side
Metabolic Conditioning:
Complete 5 rounds for time of the following –
10 Goblet squats
14 Dumbbell push presses
20 Battle rope slams
Rest x 60 sec after each round
Core:
3 Rounds –
Battle rope Russian twists x 20 sec
Rest x 5 sec
Single arm battle rope plank waves (left) x 15 sec
Rest x 5 sec
Single arm battle rope plank waves (right) x 15 sec
Rest x 70 sec
