Intermediate
Strength:
Complete the following every 75 sec for 6 rounds –
6 Hang power snatches / side
*Complete beginner unless you are confident with barbell snatches
Metabolic Conditioning:
3 Rounds, 1 minute at each station –
Squats
Flutter kicks
Sit-ups
Sprints
Jumping jacks
*The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.
Shred finisher:
5 Min ARMAP –
Tall jump burpees (as many reps as possible)
Beginner
Strength:
Complete the following every 75 sec for 6 rounds –
6 One arm snatches / side
*Complete muscle snatches unless you are confident with one arm power snatches
Metabolic Conditioning:
3 Rounds, 1 minute at each station –
Squats
Flutter kicks
Sit-ups
Sprints
Jumping jacks
*The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.
Shred finisher:
5 Min ARMAP –
Burpees (as many reps as possible)
