Intermediate
Strength:
Power clean –
6 x 6
Muscular Endurance:
3 Rounds –
10 Front squats
10 Barbell rows
10 Narrow supinated pull-ups
Metabolic Conditioning:
Cone drills:
3 Rounds –
Long skip x 45 feet
Backpedal x 60 feet
Sprint x 150 feet
3 Rounds –
High knees x 30 feet
Lateral shuffle x 40 feet
Sprint x 90 feet
3 Rounds –
Reverse suicide sprints
80 feet, 60 feet, 40 feet, 20 feet
Beginner
Strength:
Hang muscle clean –
6 x 6
Muscular Endurance:
3 Rounds –
10 Goblet squats
10 Barbell rows
10 Narrow supinated inverted rows
*Use a barbell for the inverted rows
Metabolic Conditioning:
Cone drills:
3 Rounds –
Long skip x 45 feet
Backpedal x 60 feet
Sprint x 150 feet
3 Rounds –
High knees x 30 feet
Lateral shuffle x 40 feet
Sprint x 90 feet
3 Rounds –
Reverse suicide sprints
80 feet, 60 feet, 40 feet, 20 feet
