Intermediate
Strength:
Every 90 seconds for rounds –
Rounds 1 – 2: 6 One arm snatches / side
Rounds 3 – 4: 4 One arm snatches / side
Rounds 5 – 7: 2 One arm snatches / side
Metabolic Conditioning:
Alternate repetitions with a partner to complete the following for time –
50 Deadlifts
60 Barbell ground to overheads
70 Pull-ups
80 Box jumps
Teams begin with both partners holding their deadlift bar in the upright position. Partner A competes one deadlift, then holds the bar while partner B completes a deadlift. Teams continue in this fashion for the remainder of the workout. Reps are cumulative with your partner.
*While completing deadlifts, rest holding the bar in the upright position. While completing ground to overhead, rest holding the bar overhead. While completing pull-ups, rest hanging from the bar. While completing box jumps, rest while in a squat hold.
Finisher:
Complete 5 rounds with a partner for times –
Partner A: Sprint x 4 60-foot sprints
Partner B: Sprint x 4 60-foot sprints
Partner A: Sprint x 4 60-foot sprints
Partner B: Sprint x 4 60-foot sprints
Partner A begins by completing 4 down and back sprints, then tags in partner B who completes 4 down and back sprints and then tags partner A back in for another 4 sprints. Partner B will then finish the round with the final 4 sprints before resting.
Beginner
Strength:
Every 90 seconds for rounds –
Rounds 1 – 2: 8 High pulls / side
Rounds 3 – 4: 6 High pulls / side
Rounds 5 – 7: 4 High pulls / side
Metabolic Conditioning:
Alternate repetitions with a partner to complete the following for time –
80 Kettlebell deadlifts
80 Medicine ball ground to overheads
80 Inverted rows
80 Box step-ups
Teams begin with both partners holding their kettlebell in the upright position. Partner A competes one deadlift, then holds the kettlebell while partner B completes a deadlift. Teams continue in this fashion for the remainder of the workout. Reps are cumulative with your partner.
*While completing deadlifts, rest holding the kettlebell in the upright position. While completing ground to overhead, rest holding the medicine ball overhead. While completing inverted rows, rest hanging from the rings. While completing box step-ups, rest while in a squat hold.
Finisher:
Complete 5 rounds with a partner for times –
Partner A: Sprint x 3 60-foot sprints
Partner B: Sprint x 3 60-foot sprints
Partner A: Sprint x 3 60-foot sprints
Partner B: Sprint x 3 60-foot sprints
Partner A begins by completing 3 down and back sprints, then tags in partner B who completes 4 down and back sprints and then tags partner A back in for another 4 sprints. Partner B will then finish the round with the final 3 sprints before resting.
