Intermediate
Strength:
Every 75 seconds for 7 rounds –
Rounds 1 and 2: 7 One arm snatches / side
Rounds 3 and 4: 5 One arm snatches / side
Rounds 5 – 7: 3 One arm snatches / side
Muscular Endurance:
Complete 4 rounds of the following, working for 25 seconds at each station with 20 seconds rest between stations –
Station 1: Inverted rows
Station 2: Dumbbell floor presses
Station 3: Good mornings
Metabolic Conditioning:
15 Minute AMRAP –
6 Deadlifts @ 55 – 60%
15 Sit-ups
80 Jump ropes
Beginner
Strength:
Every 75 seconds for 7 rounds –
Rounds 1 and 2: 7 One arm snatches / side
Rounds 3 and 4: 6 One arm snatches / side
Rounds 5 – 7: 5 One arm snatches / side
Muscular Endurance:
Complete 4 rounds of the following, working for 25 seconds at each station with 20 seconds rest between stations –
Station 1: Inverted rows
Station 2: Dumbbell floor presses
Station 3: Kettlebell good mornings
Metabolic Conditioning:
15 Minute AMRAP –
10 Kettlebell deadlifts
15 Sit-ups
50 Jump ropes
