Intermediate
Strength:
Complete the following every 90 seconds for 5 rounds –
4 Power clean + front squats
Advanced complete squat cleans
Muscular Endurance:
Complete the following every 75 sec for 6 Rounds –
5 Pull-ups
5 Kettlebell lunges / side
Metabolic Conditioning:
Complete the following for time –
50 Kettlebell swings / 25 Med ball slams
40 Kettlebell swings / 20 Med ball slams
30 Kettlebell swings / 15 Med ball slams
20 Kettlebell swings / 10 Med ball slams
10 Kettlebell swings / 5 Med ball slams
Beginner
Strength:
Complete the following every 90 seconds for 5 rounds –
8 Muscle cleans
Muscular Endurance:
Complete the following every 75 sec for 6 Rounds –
5 Inverted rows
5 Goblet split squats / side
Metabolic Conditioning:
Complete the following for time –
35 Kettlebell swings / 20 Med ball slams
25 Kettlebell swings / 15 Med ball slams
20 Kettlebell swings / 13 Med ball slams
15 Kettlebell swings / 10 Med ball slams
10 Kettlebell swings / 5 Med ball slams
