Intermediate
Strength:
Split jerk technique
Muscular Endurance:
Every two minutes for as long as possible complete –
First interval (0:00 – 2:00) – 4 overhead squats / 4 pull-ups
First interval (2:00 – 4:00) – 6 overhead squats / 6 pull-ups
First interval (4:00 – 6:00) – 8 overhead squats / 8 pull-ups
Continue to add two reps to each exercise every interval until you cannot finish within the time limit. Your score will be equal to the number of intervals you are able to complete.
*Modify by adding one rep instead of two as needed.
Metabolic conditioning:
3 rounds for max reps of the following –
60 seconds of renegade rows
30 seconds rest
60 seconds of jumping lunges
30 seconds rest
60 seconds of burpees
90 seconds rest
Beginner
Strength:
Push jerk technique
Muscular Endurance:
Every two minutes for as long as possible complete –
First interval (0:00 – 2:00) – 4 goblet squats / 4 inverted rows
First interval (2:00 – 4:00) – 6 goblet squats / 6 inverted rows
First interval (4:00 – 6:00) – 8 goblet squats / 8 inverted rows
Continue to add two reps to each exercise every interval until you cannot finish within the time limit. Your score will be equal to the number of intervals you are able to complete.
*Modify by adding one rep instead of two as needed.
Metabolic conditioning:
3 rounds for max reps of the following –
60 seconds of renegade rows
30 seconds rest
60 seconds of lunges
30 seconds rest
60 seconds of burpees
90 seconds rest
