Intermediate
Strength:
Complete 3 rounds of the following complex every 90 seconds for 9 minutes (6 sets):
2 Snatch deadlifts
2 Hang power snatches
2 Overhead half squats
Muscular Endurance:
3 sets:
6 TRX pistols / side
12 Banded leg presses
12 Alternating seated dumbbell presses w/ knees extended (6 / side)
Metabolic Conditioning:
Complete 4 rounds of the following for time –
10 Box jumps
15 Wall balls
20 Anchored weighted Russian twists / side
Beginner
Strength:
Complete 2 rounds of the following complex every 90 seconds for 9 minutes (6 sets):
2 Dumbbell tall jumps / side
2 Dumbbell high pulls / side
2 Dumbbell snatches / side
Muscular Endurance:
3 sets:
10 Goblet squats
10 Banded leg presses
12 Alternating seated isometric dumbbell presses (6 / side)
Metabolic Conditioning:
Complete 4 rounds of the following for time –
10 Box jumps
12 Wall balls
15 Anchored Russian twists / side
