Intermediate
Strength:
Find your one arm snatch one-rep or three-rep max!
Advanced complete barbell snatch
Metabolic Conditioning:
Complete the following in teams of 2 with one partner working at a time –
100 Pull-ups
200 Walking lunges (100 / side)
300 Dumbbell thrusters
Partners complete 6 Burpees together every 2 min 30 seconds.
*Reps are cumulative with your partner. You may break up the reps however you like. For example, you might complete 10 rounds of 10 pull-ups, 20 lunges, and 30 thrusters.
Beginner
Strength:
Find your one arm muscle snatch three-rep or five-rep max!
*You can further modify the muscle snatches by completing high pulls
Metabolic Conditioning:
Complete the following in teams of 2 with one partner working at a time –
100 Inverted rows
140 Split squats (70 / side)
180 Med-ball thrusters
Partners complete 4 plyo-box Burpees together every 2 min 30 seconds.
*Reps are cumulative with your partner. You may break up the reps however you like. For example, you might complete 10 rounds of 10 inverted rows, 14 split squats, and 18 thrusters.
