Intermediate
Strength:
Complete the following every 90 seconds for 9 minutes (6 sets):
Rounds 1-2: 5 Hang squat cleans
Rounds 3-4: 4 Hang squat cleans
Rounds 5-6: 3 Hang squat cleans
Muscular Endurance:
Complete the following every 2 minutes for 10 minutes (5 sets):
4 Turkish get-ups
Complete an extra chest press for each get-up
Metabolic Conditioning:
Complete 5 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Pull-ups
Station 2: Oblique climbers
Station 3: Frog jumps
Station 4: Battle rope stage coach
Beginner
Strength:
Complete the following every 90 seconds for 9 minutes (6 sets):
Rounds 1-3: 8 Hang muscle cleans
Rounds 4-6: 6 Hang muscle cleans
Muscular Endurance:
Complete the following every 2 minutes for 10 minutes (5 sets):
8 Half Turkish get-ups
Metabolic Conditioning:
Complete 5 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Inverted rows
Station 2: Mountain climbers
Station 3: Frog jumps
Station 4: Battle rope stage coach
