Intermediate
Strength:
Complete the following every 105 seconds for 6 sets –
Rounds 1 – 3: 5 Hang power snatches
Rounds 4 – 5: 3 Hang power snatches
Muscular Endurance:
3 Rounds –
6 Supinated rows @ ≈ 55 – 60%
6 Deadlifts @ 70%
Metabolic Conditioning:
Complete 4 rounds individually for times –
12 Lunges (6 / side)
15 American kettlebell swings
20 Battle rope slams
Beginner
Strength:
Complete the following every 105 seconds for 6 sets –
Rounds 1 – 3: 6 One arm muscle snatches / side
Rounds 4 – 5: 4 One arm muscle snatches / side
Muscular Endurance:
3 Rounds –
6 Supinated rows
10 Kettlebell deadlifts
Metabolic Conditioning:
Complete 4 rounds individually for times –
10 Split-squats (5 / side)
15 Russian kettlebell swings
15 Battle rope slams