Intermediate
Complete 12 monster walk steps in each direction (forward, backward, left, right)
2 Rounds –
10 Band pull-aparts
10 Light kettlebell swings
Strength:
Complete a set of 5 hang power cleans with an empty bar
Complete the following every 2.5 minutes for 10 minutes –
2-3 Hang power cleans
Muscular Endurance:
3 Rounds –
6 Deadlifts @ 70 – 75%
8 Ring assisted pull-ups
Metabolic Conditioning:
6 Rounds for time –
6 Hang power cleans
8 Lateral burpee bar overs
Mobility:
Complete 10 cat-cows
Spend a few minutes rolling out your glutes and hamstrings
Accumulate 60 seconds hanging with your toes resting on the floor or a box
Beginner
Complete 12 monster walk steps in each direction (forward, backward, left, right)
2 Rounds –
10 Band pull-aparts
10 Light kettlebell swings
Strength:
Complete a set of 5 hang muscle cleans with an empty bar
Complete the following every 2.5 minutes for 10 minutes –
8 Hang muscle cleans
Muscular Endurance:
4 Rounds –
6 Deadlifts
8 Inverted rows
Metabolic Conditioning:
6 Rounds for time –
6 Hang muscle cleans
6 Kettlebell swings (heavy)
6 Burpees
Mobility:
Complete 10 cat-cows
Spend a few minutes rolling out your glutes and hamstrings
Accumulate 60 seconds hanging with your toes resting on the floor or a box
