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Intermediate Strength: Complete 2 rounds of the following every 2 minutes 30 sec for 10 minutes (4 sets): 3 Hanging snatch hip drives 2 Hanging snatch high pulls 2 Hanging muscle snatches 2 Hanging power snatches Muscular Endurance: 4 Rounds – 4 Deadlifts @ 80% Farmer carry x 100... READ MORE

Intermediate Strength: Complete 3 rounds of the following every 2 minutes 30 sec for 5 minutes (2 sets): 3 Clean deadlifts 3 Hang power cleans 3 Power cleans Increase weight, then… Complete 2 rounds of the following every 2 minutes 6 minutes (3 sets): 2 Clean deadlifts 2 Power... READ MORE

  Intermediate Strength: 3 Rounds – 6 – 8 Explosive sled pulls 4 Broad jumps, rest and reset, 4 broad jumps 4 Rounds – 4 Front squats @ 2212 4 Barbell rows @11×1 Muscular Endurance: 2 Rounds – 15 Partner assisted pull-ups 15 Goblet squats Metabolic Conditioning:... READ MORE

  Intermediate Strength: Complete 2 sets of the following for max reps – Supinated ring assisted pull-ups x 2 min Alternating one arm snatches x 2 min Cross touches x 2 min Narrow push-ups x 2 min Muscular Endurance: EMOM for 20 minutes (5 sets): 8 Deadlifts or double... READ MORE

Intermediate Strength: Complete the following every 2 minutes for 12 minutes (6 sets): 8 Kettlebell push presses Kettlebell lunge matrix x 4 steps per leg (forward, lateral, reverse, bowler) 4 Kettlebell squat jumps Muscular Endurance: 2 sets: 6 Alternating curls / side 6 One arm... READ MORE

Intermediate Strength: 3 Rounds – 6 Deadlifts @ 2121 6 Floor presses 6 Lat pull-downs Metabolic Conditioning: In teams of two, alternate reps to complete 4 rounds of the following individually for times – 6 Tire flips / partner 9 Tire fight reps / partner 12 Sledgehammer slams /... READ MORE

Intermediate Strength: Complete 3 rounds of the following complex every 90 seconds for 9 minutes (6 sets): 2 Snatch deadlifts 2 Hang power snatches 2 Overhead half squats Muscular Endurance: 3 sets: 6 TRX pistols / side 12 Banded leg presses 12 Alternating seated dumbbell presses... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 9 minutes (6 sets): Rounds 1 – 2: 8 Hang squat cleans Rounds 3 – 4: 6 Hang squat cleans Rounds 5 – 6: 4 Hang squat cleans Muscular Endurance: Complete 2 rounds of the following working for 30 seconds at each... READ MORE

Intermediate Strength: 5 Sets – 2 Back squats @ 85% 4 Pull-up negatives Advanced complete weighted pull-up negatives Metabolic Conditioning: Every 30 seconds, for 3 minutes (3 sets): Station 1: Bar hang x 30 seconds Station 2: Jump squats (touch your pull-up bar) x 20... READ MORE

Intermediate Strength: 5 Sets – 5 One arm rows / side 12 Tire leg presses 10 Partner tire chest pushes Metabolic Conditioning: Complete 2 rounds of the following in teams of two for time with one partner working at a time – Buy-in: Accumulate 4 minutes in the hollow body... READ MORE