Intermediate
Strength:
Complete the following every 90 seconds for 6 rounds –
Rounds 1 – 2: 6 Hang power snatches
Rounds 3 – 4: 5 Hang power snatches
Rounds 5 – 6: 4 Hang power snatches
Muscular Endurance:
3 Rounds –
8 Goblet squat jumps
8 Hanging hamstring curls
8 Supinated ring assisted pull-ups
Metabolic Conditioning:
Complete 5 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Alternating dumbbell rows
Station 2: Russian twists
Station 3: Wall balls
Station 4: High knees
Beginner
Strength:
Complete the following every 90 seconds for 6 rounds –
Rounds 1 – 2: 6 One arm snatches / side
Rounds 3 – 4: 5 One arm snatches / side
Rounds 5 – 6: 4 One arm snatches / side
Muscular Endurance:
3 Rounds –
8 Goblet squats
8 Weighted hip bridges
8 Supinated inverted rows
Metabolic Conditioning:
Complete 5 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Alternating dumbbell rows
Station 2: Russian twists
Station 3: Wall balls
Station 4: High knees
