January 16, 2017
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Intermediate
Strength:
Power clean
5 x 5 @ 60%
Muscular Endurance:
3 Rounds –
15 sec Pull-up hold
25 sec L-sit hold
20 sec Push-up hold
*Cycle between narrow, wide, and diamond hand placement for the pushup hold. Round 1 à narrow, round 2 à wide, and round 3 à diamond.
Metabolic conditioning:
3 Rounds –
10 Front rack lunges
20 Thrusters
30 Mountain climbers
Beginner
Strength:
High pull
6 x 6 @ 50% of clean 1RM
Muscular Endurance:
3 Rounds –
15 sec Inverted row hold
25 sec knee raise hold
20 sec Push-up hold
*Cycle between narrow, wide, and diamond hand placement for the pushup hold. Round 1 à narrow, round 2 à wide, and round 3 à diamond.
Metabolic conditioning:
3 Rounds –
10 Goblet lunges
20 Thrusters
30 Mountain climbers
