Intermediate
Strength:
Every 90 seconds for 5 rounds –
4 Power cleans
Complete power cleans from the floor
Muscular Endurance:
Complete the following every 90 seconds for 6 rounds –
Station 1: 8 Sumo deadlifts
Station 2: 5 Pull-ups, 8 Push-ups
Complete pull-up negative if you are unable to complete strict pull-ups yet
Metabolic Conditioning:
Ascending sprint intervals –
Begin by completing 4 30-foot sprints the first minute. Add one rep each minute until you can no longer complete the required reps within the minute. You may take as many full rounds of rest as you like, but after resting you will skip a round. For example, if you choose to rest during round 6, you will begin on round 7.
Beginner
Strength:
Every 90 seconds for 5 rounds –
6 Hang muscle cleans
Muscular Endurance:
Complete the following every 90 seconds for 6 rounds –
Station 1: 10 Sumo kettlebell deadlifts
Station 2: 6 Inverted rows, 8 plyo-box push-ups
Metabolic Conditioning:
Ascending run intervals
Begin by running 4 30-foot sections the first minute. Add one rep each minute until you can no longer complete the required reps within the minute. You may take as many full rounds of rest as you like, but after resting you will skip a round. For example, if you choose to rest during round 6, you will begin on round 7.
