Intermediate
2 Rounds –
6 Sampson lunges / side
10 Leg swings / side
10 Lateral leg swings / side
15 Face pulls
Strength:
Complete 5 squat cleans at a light weight
Complete the following every 2 minutes for 8 minutes –
3 Hang squat cleans
Muscular Endurance:
4 Rounds –
5 Deadlifts @ 55 – 60%
5 Standing one arm dumbbell presses / side
10 Hanging knee raises
Metabolic Conditioning:
Complete 5 rounds for time –
3 Sled push or drag sprints (30 ft each)
12 Kettlebell swings
15 Plank jacks
Mobility:
Lying banded hip stretch x 45 – 60 sec / side
Accumulate 60 seconds hanging
Lying banded hamstring stretch x 45 – 60 sec / side
Beginner
2 Rounds –
6 Sampson lunges / side
10 Leg swings / side
10 Lateral leg swings / side
15 Face pulls
Strength:
Complete 8 hang muscle cleans at a light weight
Complete the following every 2 minutes for 8 minutes –
4 Hang muscle cleans
Rest x 10 – 20 sec
2 Hang muscle cleans
Muscular Endurance:
4 Rounds –
5 Deadlifts
5 Standing one arm dumbbell presses / side
8 Reverse crunches
Metabolic Conditioning:
Complete 5 rounds for time –
2 Sled push or drag sprints (30 ft each)
12 Kettlebell swings
16 Toe taps (8 / side)
Mobility:
Lying banded hip stretch x 45 – 60 sec / side
Accumulate 60 seconds hanging
Lying banded hamstring stretch x 45 – 60 sec / side
