Intermediate
Skill:
Complete the clean warm up:
2 Rounds:
10 Clean deadlifts
5 Strict high pulls
5 Hip drive high pulls
5 Robotic muscle cleans
5 Muscle cleans
5 Power cleans
10 Front squats
Complete the following every 75 sec for 6 rounds:
5 Squat cleans
*go light
Muscular endurance:
5 rounds –
6 Pull-ups
3 Clean pulls @ 75 – 95% of clean 1RM
Core:
4 Rounds –
20 Crunches
10 Oblique crunches / side
Metabolic conditioning:
Karen –
150 Wall balls
Beginner
Skill:
Complete the clean warm up:
2 Rounds:
10 Clean deadlifts
5 Strict high pulls
5 Hip drive high pulls
5 Robotic muscle cleans
5 Muscle cleans
5 Power cleans
10 Front squats
Complete the following every 75 sec for 6 rounds:
5 Power cleans
*go light
Muscular endurance:
5 rounds –
6 Inverted rows
3 Clean pulls @ 65 – 85% of clean 1RM
Core:
4 Rounds –
15 Crunches
7 Oblique crunches / side
Metabolic conditioning:
Karen –
100 Wall balls
