February 20, 2018
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Intermediate
Strength:
One arm snatch –
4 x 8 / side
Muscular endurance:
4 Rounds –
Pull-up hold x 12 sec
Handstand x 25 sec
Wall plank x 30 sec
Metabolic conditioning:
12 Min AMRAP with a partner –
3 Pop up squat crunches
3 Body roll burpees
3 Push-up pike rolls
3 Squat thrust skaters
Beginner
Strength:
One arm snatch –
4 x 8 / side
Muscular endurance:
4 Rounds –
Inverted row hold x 12 sec
Plyo-box pike x 25 sec
Plank x 30 sec
Metabolic conditioning:
12 Min AMRAP with a partner –
3 Pop up squat crunches
3 Body roll burpees
3 Push-up pike rolls
3 Squat thrust skaters
