Intermediate
Strength:
Snatch Complex – 4 Rounds
Snatch deadlift w/ pause x 3
Hang high pull x 3
Hang power snatch x 3
Power snatch w/ pause x 3
Metabolic Conditioining:
5 Rounds –
15 Kettlebell deadlift
180 Foot Farmer carry
20 Mountain climbers / side
*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.
Core:
3 Rounds –
15 partner leg throws (standard)
10 partner leg throws (side to side)
Beginner
Strength:
Snatch Complex – 4 Rounds
Strict muscle snatch x 3
Muscle snatch x 3
Power snatch x 3
*Avoid hip movement during the strict muscle snatches
Metabolic Conditioining:
5 Rounds –
15 Kettlebell deadlift
180 Foot Farmer carry
15 Mountain climbers / side
*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.
Core:
3 Rounds –
15 partner leg throws (standard)
10 partner leg throws (side to side)
