October 04, 2016
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Intermediate
Strength:
Barbell snatch – 5 x 5
Muscular Endurance:
12 Minute AMRAP –
Complete with a kettlebell in each hand
6 Power cleans
5 Front squats
4 Row
Metcon:
4 Rounds –
10 Superman to hollow body
* 2 second hold at each position
Beginner
Strength:
Barbell hang power snatch – 5 x 5
Muscular Endurance:
12 Minute AMRAP –
Complete with a kettlebell in each hand
6 High pulls
5 Front squats
4 Row
*Modify to single kb if needed
Metcon:
4 Rounds –
10 Superman to hollow body
* 2 second hold at each position
