Intermediate
Strength:
Clean & Jerk –
6 x 4 @ 70%
Metabolic conditioning:
2 Rounds with battle ropes –
30 sec Slams w/ lateral lunge
30 sec Alternating waves w/ squat
30 seconds Jumping jacks
2 Rounds with battle ropes –
20 sec Power slams
20 sec Alternating waves
20 seconds Jumping jacks
Core:
4 Sets –
30 sec plank
30 sec rest
Beginner
Strength:
Hang power clean & push press
6 x 4 @ 70%
*The cleans and presses should be separated. Perform your first set of cleans (4) then your first set of presses (4). Continue in this fashion for all six sets.
Metabolic conditioning:
2 Rounds with battle ropes –
30 sec Slams w/ lateral lunge
30 sec Alternating waves w/ squat
30 seconds Jumping jacks
2 Rounds with battle ropes –
20 sec Power slams
20 sec Alternating waves
20 seconds Jumping jacks
Core:
4 Sets –
30 sec plank
30 sec rest
