Intermediate
Strength:
Complete the following every 2 minutes for 10 minutes (5 sets):
5 Hang power snatches
Muscular Endurance:
3 Rounds –
12 Ring assisted pull-ups
Complete 2 sets of the following complex:
3 Kettlebell step-ups / side
2 Inchworm walkouts
2 High plank rows / side
Metabolic Conditioning:
Take 3 minutes to complete the following –
20 High knees / side
30 Frog jumps
Wall balls x AMAP
Rest 2 minutes and repeat for a total of 3 rounds
Beginner
Strength:
Complete the following every 2 minutes for 10 minutes (5 sets):
5 One arm snatches / side
Muscular Endurance:
3 Rounds –
15 Banded lat push-downs
Complete 2 sets of the following complex:
3 Kettlebell step-ups / side
2 Inchworm walkouts
2 One arm rows / side
Metabolic Conditioning:
Take 3 minutes to complete the following –
15 High knees / side
20 Frog jumps
Wall balls x AMAP
Rest 2 minutes and repeat for a total of 3 rounds
