Intermediate
Strength:
Power snatch
4 x 8
* Go light
Skill:
Spend 5 min working on kipping
Muscular Endurance:
3 Rounds –
10 Inverted rows
10 Pull-ups
Metabolic Conditioning:
4 Rounds –
L cone drill:
3 Cones are placed 5 yards apart in the shape of an L. Begin at one end of the L, sprint forward to the second cone, then back to start. Next, sprint back around the second cone toward the third. Finally, circle the third and retrace your steps back to the first cone.
Beginner
Strength:
Muscle snatch
4 x 8
* Go light
Skill:
Spend 5 min working on kipping
Muscular Endurance:
3 Rounds –
10 Inverted rows
10 Pull-ups
Metabolic Conditioning:
4 Rounds –
L cone drill:
3 Cones are placed 5 yards apart in the shape of an L. Begin at one end of the L, sprint forward to the second cone, then back to start. Next, sprint back around the second cone toward the third. Finally, circle the third and retrace your steps back to the first cone.
