Intermediate
Strength:
Snatch complex: 6 rounds –
Hang jump x 4
Hang power snatch x 4
Overhead squat x 4
Hang power snatch + overhead squat x 4
Metabolic Conditioning:
3 Rounds, 60 seconds at each station –
Pull-ups
Lunges
Push-ups
Squat thrusts
* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations
Core:
Accumulate 3 minutes in hollow body hold
Beginner
Strength:
Snatch complex: 6 rounds –
Starting position x 4
Muscle snatch x 4
Hang jump x 4
Hang power snatch x 4
Metabolic Conditioning:
3 Rounds, 60 seconds at each station –
Pull-ups
Lunges
Push-ups
Squat thrusts
* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations
Core:
Accumulate 2 minutes in hollow body hold
