Intermediate
Strength:
Complete 12 banded monster-walk steps in each direction.
Complete the following every 2 minutes for 10 minutes –
Round 1: 8 Squat cleans (light)
Rounds 2 – 5: 2 or 3 Squat cleans
*If you are working on depth, choose a comfortable thruster weight and perform 5 – 8 squat cleans for rounds 2 – 5.
Muscular Endurance:
3 Rounds –
9 Lateral leg raises / side
7 Hanging knee raises @ 10X1
Metabolic Conditioning:
Complete the following in teams of 2 with one partner working at a time –
80 Tire flips
100 Pull-ups
160 Kettlebell swings
240 High knees / side
Mobility:
Spend 60 seconds performing the banded hip flexor stretch on each side
Beginner
Strength:
Complete 12 banded monster-walk steps in each direction.
Complete the following every 2 minutes for 10 minutes –
Round 1: 10 Hang muscle cleans (light)
Rounds 2 – 5: 4 or 5 Hang muscle cleans
Muscular Endurance:
3 Rounds –
9 Lateral leg raises / side
10 Leg raises @ 2011
Metabolic Conditioning:
Complete the following in teams of 2 with one partner working at a time –
80 Tire flips
100 Inverted rows
140 Kettlebell swings
180 High knee march steps / side
Mobility:
Spend 60 seconds performing the banded hip flexor stretch on each side
