Intermediate
Strength:
Find your clean one-rep or three-rep max!
*hang, squat, and power cleans are all approved
Muscular Endurance:
5 Rounds –
4 Floor presses @ 70% of 1RM
4 One arm rows / side
Metabolic Conditioning:
4 rounds for time –
10 Wall balls
8 Burpee bar overs
Rest x 2 min 30 sec
4 rounds for time –
10 Wall balls
8 Burpee bar overs
Rest x 2 min 30 sec
4 rounds for time –
10 Wall balls
8 Burpee bar overs
Mobility:
Bar hang x accumulate 60 sec
Shoulder pushback x 90 sec / side
Towel stretch x 90 sec / side
Beginner
Strength:
Work up to a heavy 5-rep high pull or 5-rep muscle clean
Muscular Endurance:
5 Rounds –
6 Floor presses
6 One arm rows / side
Metabolic Conditioning:
3 rounds for time –
8 Wall balls
6 Plyo-box burpees
Rest x 2 min 30 sec
3 rounds for time –
8 Wall balls
6 Plyo-box burpees
Rest x 2 min 30 sec
3 rounds for time –
8 Wall balls
6 Plyo-box burpees
Mobility:
Bar hang x accumulate 60 sec
Shoulder pushback x 90 sec / side
Towel stretch x 90 sec / side
