Intermediate
Strength:
Complete the following every 45 seconds for 8 rounds –
Odd rounds: 3 One arm snatches (weak side)
Even rounds: 3 One arm snatches (strong side)
Muscular Endurance:
EMOM for 8 minutes –
Odd minutes: 3 Deadlifts @ 85%
Evens minutes: 3 Pull-ups
Advanced complete weighted pull-ups
Metabolic Conditioning:
In teams of two with one partner working at a time, alternate rounds to complete 8 rounds of the following for time –
8 Box jumps
8 Lunges / side
Sprint x 200 meters
Mobility:
Perform the pigeon stretch for 60 seconds on each side. The stretch should be felt in the glute and outer hip area of your bent leg.
Beginner
Strength:
Complete the following every 45 seconds for 8 rounds –
Odd rounds: 4 One arm snatches (weak side)
Even rounds: 4 One arm snatches (strong side)
Muscular Endurance:
EMOM for 8 minutes –
Odd minutes: 6 Kettlebell deadlifts (heavy)
Evens minutes: 6 Inverted rows
Metabolic Conditioning:
In teams of two with one partner working at a time, alternate rounds to complete 8 rounds of the following for time –
8 Box step-ups
8 Split squats / side
Run x 200 meters
Mobility:
Perform the pigeon stretch for 60 seconds on each side. The stretch should be felt in the glute and outer hip area of your bent leg.
