Intermediate
Find your hang power clean one-rep or three-rep max!
OR, complete the following if you have already found your max:
4 Sets –
8 Step-ups holding DBs or KBs (left leg)
8 Step-ups holding DBs or KBs (right leg)
8 Ring assisted chin-ups (palms facing)
8 Banded wood-choppers / side
For the woodchoppers, step back with your left leg to take a half-kneeling position holding a resistance band with your arms straight in front of your chest and shoulders. Begin with your hands pointing in the upper left and pull diagonally across your body ending with the band against your right hip.
Complete 5 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –
Station 1: Frog jumps
Station 2: Cross touches
Station 3: Burpees
Station 4: Mountain climbers
Complete 4 rounds of the following –
Sprint x 20 seconds
Rest x 40 seconds
Beginner
Find your hang muscle clean five-rep max!
OR, complete the following if you have already found your max:
4 Sets –
8 Step-ups holding DBs or KBs (left leg)
8 Step-ups holding DBs or KBs (right leg)
10 Supinated inverted rows (palms facing)
8 Banded wood-choppers / side
For the woodchoppers, step back with your left leg to take a half-kneeling position holding a resistance band with your arms straight in front of your chest and shoulders. Begin with your hands pointing in the upper left and pull diagonally across your body ending with the band against your right hip.
Complete 5 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –
Station 1: Frog jumps
Station 2: Cross touches (knee to elbow)
Station 3: Burpees
Station 4: Mountain climbers
Complete 4 rounds of the following –
Run x 20 seconds
Rest x 40 seconds
