February 15, 2017
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If you have not completed max lifts, Complete the following –
Back squat, Strict press, Snatch
If you have completed max lifts:
Intermediate
Strength:
Power clean-
5 x 5 @ 60%
Muscular Endurance:
3 Rounds –
25 sec Handstand hold
40 sec Plank
Metabolic conditioning:
3 Rounds –
40 Kettlebell swings
10 Sprints (60 Foot)
*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.
Beginner
Strength:
Power clean-
5 x 5 @ 60%
Muscular Endurance:
3 Rounds –
25 sec Plyobox pike hold
40 sec High plank
Metabolic conditioning:
3 Rounds –
40 Kettlebell swings
10 Sprints (60 Foot)
*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.
