Intermediate
Strength:
Max lift make up –
Complete your one rep max for any lift that you were not able to complete during the previous two max lift days. The lifts are: squat, press, snatch, deadlift, jerk, clean. If you have completed all lifts, pick one and complete 5 sets of 5 reps.
Muscular Endurance:
EMOM for 8 minutes –
4 Turkish get ups (2 / side)
Metabolic Conditioning:
6 Rounds –
8 Burpees
8 Pull – ups
Beginner
Strength:
Max lift make up –
Complete your three rep max for any lift that you were not able to complete during the previous two max lift days. The lifts are: squat, press, snatch, deadlift, jerk, clean. If you have completed all lifts, pick one and complete 5 sets of 5 reps.
Muscular Endurance:
EMOM for 8 minutes –
6 Half Turkish get ups (3 / side)
Metabolic Conditioning:
6 Rounds –
8 Burpees
8 Inverted rows
