Intermediate
Strength:
Complete 4 rounds of the following complex every 2 minutes for 10 minutes –
1 Power clean
1 Front squat
1 Reverse lunge / side
Advanced complete squat cleans
Metabolic Conditioning:
Complete as many rounds as possible in 6 minutes of –
5 Pull-ups
10 Push-ups
Complete as many rounds as possible in 6 minutes of –
6 Hang power clean and jerks
8 Box jumps
Complete as many rounds as possible in 6 minutes of –
5 Devil’s presses
15 Air squats
Beginner
Strength:
Complete 4 rounds of the following complex every 2 minutes for 10 minutes –
2 Kettlebell high pulls
2 Goblet squats
1 Reverse lunge / side
Metabolic Conditioning:
Complete as many rounds as possible in 6 minutes of –
5 Inverted rows
8 Push-ups from knees
Complete as many rounds as possible in 6 minutes of –
6 Kettlebell high pulls
6 Step-ups / side
Complete as many rounds as possible in 6 minutes of –
8 Dumbbell push presses
12 Air squats
