Intermediate
Strength:
Find your shoulder-to-overhead one-rep or three-rep max!
*push presses, push jerks, and split jerks are all approved
Muscular Endurance:
5 Rounds –
6 Sumo deadlifts
6 Isometric dumbbell floor presses / side
Metabolic Conditioning:
Complete 12 rounds of the following in teams of 2 with one partner working at a time switching work and rest positions each round –
6 Pull-ups
8 Hang power cleans
10 Squat thrusts
Partner A completes the pull-ups, cleans, and squat thrusts, then rests while Partner B completes the same. Once partner B finishes the round, partner A begins again. You have the option of beginning the rounds early by starting once your partner finishes the cleans.
Beginner
Strength:
Find your dumbbell shoulder-to-overhead three-rep max or five-rep max!
*push presses and push jerks are approved
Muscular Endurance:
5 Rounds –
6 Sumo deadlifts
6 Isometric dumbbell floor presses / side
Metabolic Conditioning:
Complete 12 rounds of the following in teams of 2 with one partner working at a time switching work and rest positions each round –
6 Inverted rows
8 Dumbbell high pulls
8 Squat thrusts on box
Partner A completes the inverted rows, high pulls, and squat thrusts, then rests while Partner B completes the same. Once partner B finishes the round, partner A begins again.
