May 14, 2019
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Intermediate
Strength:
Complete the following every 90 seconds for 12.5 minutes (5 sets):
4 Hang power snatches
Muscular Endurance:
4 Rounds –
5 Dips
5 Barbell rows
3 Step ups / side
Metabolic Conditioning:
Complete 5 rounds working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Sled push
Station 2: Kettebell swings
Station 3: Plank
Beginner
Strength:
Complete the following every 90 seconds for 12.5 minutes (5 sets):
5 One arm snatches / side
Muscular Endurance:
3 Rounds –
8 Banded triceps extensions
8 Barbell rows
5 Step ups / side
Metabolic Conditioning:
Complete 5 rounds working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Sled push
Station 2: Kettebell swings
Station 3: Plank
