Intermediate
Strength:
Complete the following every 75 sec for 8 rounds –
5 Hang power snatches
Muscular endurance:
Complete the following every 2 min for 5 rounds –
10 Deadlifts
12 Push-ups
12 Plank up-downs (6 / side)
12 Hollow body rocks
Metabolic conditioning:
Complete the following for time –
40 Kettlebell swings
40 Squat thrusts
40 Battle rope hip tosses (20 / side)
40 Pull-ups
40 Battle rope hip tosses (20 / side)
40 Squat thrusts
40 Kettlebell swings
Beginner
Strength:
Complete the following every 75 sec for 8 rounds –
5 One arm snatches / side
Muscular endurance:
Complete the following every 2 min for 5 rounds –
10 Kettlebell deadlifts
12 Push-ups
12 Plank up-downs (6 / side)
12 Hollow body rocks
Metabolic conditioning:
Complete the following for time –
30 Kettlebell swings
30 Squat thrusts
30 Battle rope hip tosses (15 / side)
30 Inverted rows
30 Battle rope hip tosses (15 / side)
30 Squat thrusts
30 Kettlebell swings
