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Intermediate

Strength:

Step up –

6 x 4

Muscular Endurance:

3 Rounds –

8 Judo pushups

8 Presses

8 Dips

Metabolic Conditioning:

5 Rounds –

10 Hang power cleans

10 Lateral burpee bar over

Beginner

Strength:

Step up –

6 x 4

Muscular Endurance:

3 Rounds –

8 Judo pushups

8 Presses

8 Dips

Metabolic Conditioning:

5 Rounds –

10 Hang power cleans

10 Lateral burpee bar over