Intermediate
Strength:
Hang power snatch –
6 x 6
Core:
3 Rounds –
Plank x 40 sec
Rest x 20 sec
Metabolic Conditioning:
Complete the following with a partner for time –
120 Pull-ups, [wall sit]
200 Wall balls [hollow body]
280 Mountain climbers / side [bar hang]
*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.
Beginner
Strength:
Hang muscle snatch –
6 x 6
Core:
3 Rounds –
Plank x 40 sec
Rest x 20 sec
Metabolic Conditioning:
Complete the following with a partner for time –
90 Inverted rows, [wall sit]
120 Wall balls [hollow body]
150 Mountain climbers / side [bar hang]
*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.
