Intermediate
Strength:
Complete 2 rounds of the following every 2 minutes 30 sec for 10 minutes (4 sets):
3 Hanging snatch hip drives
2 Hanging snatch high pulls
2 Hanging muscle snatches
2 Hanging power snatches
Muscular Endurance:
4 Rounds –
4 Deadlifts @ 80%
Farmer carry x 100 meters
Metabolic Conditioning:
Complete the following for time –
80 Frog jumps
70 Kettlebell swings
60 Squat thrusts
50 Pull-ups
40 Slalom leg hops (20 / side)
30 Plank jacks
Beginner
Strength:
Complete 1 round of the following with each arm every 2 minutes 30 sec for 10 minutes (4 sets):
3 One arm snatch hip drives
2 One arm hanging snatch high pulls
2 One arm hanging muscle snatches
2 One arm hanging power snatches
Muscular Endurance:
4 Rounds –
10 Kettlebell deadlifts
Farmer carry x 100 meters
Metabolic Conditioning:
Complete the following for time –
50 Frog jumps
45 Kettlebell swings
40 Squat thrusts
35 Inverted rows
30 Bicycle kicks / side
25 Plyo-box plank jacks
