Intermediate
Strength:
Every 75 seconds for 6 Rounds –
Minutes 1 & 2: 6 One arm snatches / side
Minutes 3 & 4: 5 One arm snatches / side
Minutes 5 & 6: 4 One arm snatches / side
Muscular Endurance:
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell thrusters
12 Pull-ups
12 V-ups
Metabolic Conditioning:
Ascending ball slam EMOM –
Begin by completing 5 slam ball slams the first minute. Add one slam each consecutive minute until you can no longer complete them within the minute.
*Your score will be number of slams you completed on your last successful round
Beginner
Strength:
Every 75 seconds for 6 Rounds –
Minutes 1 & 2: 8 One arm snatches / side
Minutes 3 & 4: 6 One arm snatches / side
Minutes 5 & 6: 4 One arm snatches / side
Muscular Endurance:
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell thrusters
12 Inverted rows
12 V-ups
Metabolic Conditioning:
Ascending ball slam EMOM –
Begin by completing 5 slam ball slams the first minute. Add one slam each consecutive minute until you can no longer complete them within the minute.
*Your score will be number of slams you completed on your last successful round
