Intermediate
Strength:
One arm snatch EMOM –
Minutes 1-3: 5 snatches / side
Minutes 4-6: 4 snatches / side
Minutes 7-10: 3 snatches / side
*Try to increase the weight used each time the repetitions drop
Muscular Endurance:
5 Rounds –
8 Front squats
8 Single leg hip bridges / side
8 Inchworm walkouts (stationary)
Metabolic Conditioning:
3 Rounds –
45 Second plank
Suicide sprints
15 feet, 30 feet, 45 feet, 60 feet
3 Rounds –
Sprint w/ backpedal
15 feet, 30 feet, 45 feet, 60 feet
Beginner
Strength:
One arm snatch EMOM –
Minutes 1-3: 5 snatches / side
Minutes 4-6: 4 snatches / side
Minutes 7-10: 3 snatches / side
*Try to increase the weight used each time the repetitions drop
Muscular Endurance:
5 Rounds –
8 Goblet squats
16 Hip bridges
8 Inchworm walkouts (stationary)
Metabolic Conditioning:
3 Rounds –
30 Second plank
Suicide sprints
15 feet, 30 feet, 45 feet, 60 feet
3 Rounds –
Sprint w/ backpedal
15 feet, 30 feet, 45 feet, 60 feet
