Intermediate
Strength:
Hang Clean –
8,5,4,3,3,3
Musular Endurance:
3 Rounds –
5 Front rack kneeling lunges / side
8 Supinated pull-ups
Speed ladder (A):
Forward shuffle x 3
Jump in and out x 2
Centipede x 2
5 Front rack kneeling lunges / side
8 Supinated pull-ups
Speed ladder (B):
Lateral shuffle x 4
Single foot hop x 2
Front leg swing x 2
Core:
Wipers x 15 sec
Rest x 15 sec
Toe touches x 15 sec
Rest x 15 sec
Plank to downward dog x 15 sec
Rest x 15 sec
Metabolic conditioning:
60 Tall jump burpees
Beginner
Strength:
Hang Clean –
8,5,4,3,3,3
Musular Endurance:
3 Rounds –
5 Goblet kneeling lunges / side
8 Supinated inverted rows
Speed ladder (A):
Forward shuffle x 3
Jump in and out x 2
Centipede x 2
5 Goblet kneeling lunges / side
8 Supinated inverted rows
Speed ladder (B):
Lateral shuffle x 4
Single foot hop x 2
Front leg swing x 2
Core:
Wipers x 15 sec
Rest x 15 sec
Toe touches x 15 sec
Rest x 15 sec
Plank to downward dog x 15 sec
Rest x 15 sec
Metabolic conditioning:
45 Tall jump burpees
