Intermediate
Strength:
Every 2 min for 4 rounds–
8 Power cleans
Metabolic Conditioning:
Complete the following with a partner for time –
60 Supinated pull-ups, 80 full body crunch [wall sit]
60 Lateral box overs, 80 push-ups [bar hang]
60 Push-press, 14 bear crawls [hollow body]
*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.
Core:
3 Rounds –
15 partner leg throws (standard)
10 partner leg throws (side to side)
Beginner
Strength:
Every 2 min for 4 rounds–
8 Muscle cleans
Metabolic Conditioning:
Complete the following with a partner for time –
50 Supinated inverted rows, 60 full body crunch [wall sit]
50 Lateral box overs, 60 push-ups [bar hang]
50 Push-press, 12 bear crawls [hollow body]
*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.
Core:
3 Rounds –
15 partner leg throws (standard)
10 partner leg throws (side to side)
