**Intermediate**

__Strength:__

One arm snatch –

2 x 5 / side

2 x 4 / side

2 x 3 / side

2 x 2 / side

__Muscular Endurance:__

Complete the following every 2 minutes for 10 min:

6 Dips

6 Chin-ups

6 Weighted hip bridges

__Metabolic Conditioning:__

Sprint intervals –

30 second intervals:

Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft

22 second intervals:

Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft

15 second intervals:

Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft

*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval

**Beginner**

__Strength:__

One arm snatch –

2 x 5 / side

2 x 4 / side

2 x 3 / side

2 x 2 / side

__Muscular Endurance:__

Complete the following every 2 minutes for 10 min:

6 Triceps pushdowns

6 Supinated inverted rows

10 Hip bridges

__Metabolic Conditioning:__

Sprint intervals –

30 second intervals:

Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft

22 second intervals:

Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft

15 second intervals:

Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft

*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval