Intermediate
Strength:
Barbell lunge –
6 x 3
Muscular Endurance:
EMOM for 12 min –
Odds – 6 Hang snatches
Evens – 8 Back squats
Metabolic Conditioning:
12 Minute AMRAP
One arm thrusters
Lateral box overs
*Begin at three reps per side and add one rep per side to both the thrusters and box overs each time a round is completed. For example round two would be four thrusters and four box overs per side.
Beginner
Strength:
Barbell lunge –
6 x 3
Muscular Endurance:
EMOM for 12 min –
Odds – 6 High pulls
Evens – 8 Back squats
Metabolic Conditioning:
12 Minute AMRAP
One arm thrusters
Lateral box overs
*Begin at three reps per side and add one rep per side to both the thrusters and box overs each time a round is completed. For example round two would be four thrusters and four box overs per side.
