Intermediate
Strength:
Snatch –
1 Rep max or 6 x 4
Muscular Endurance:
4 Rounds –
6 Renegade rows / side (no push-up)
Broad jumps x 60 feet
45 Second plank
*Your goal is to complete the 60 feet in as few jumps as possible
Metabolic Conditioning:
3 Rounds –
10 One arm thruster / side
15 Leg hops
400 Meter run
*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.
Beginner
Strength:
Muscle snatch –
6 x 4 or
One arm snatch –
3 Rep max
Muscular Endurance:
4 Rounds –
6 Renegade rows / side (no push-up)
Broad jumps x 60 feet
35 Second plank
*Your goal is to complete the 60 feet in as few jumps as possible
Metabolic Conditioning:
3 Rounds –
8 One arm thruster / side
12 Leg hops
400 Meter run
*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.
