Intermediate
Strength:
Complete the following every 90 seconds for 6 Rounds –
Round 1: 5 Hang power cleans (warm-up set)
Rounds 2 – 4: 2 Hang power cleans
Rounds 5 – 6: 2 Clean pulls (heavy)
Muscular Endurance:
3 Rounds –
4 Supinated pull-ups
4 Dips
One set:
Supinated inverted rows x AMAP
Metabolic Conditioning:
Complete the following EMOM for 4 minutes –
Plank jacks x 30 sec
Frog jumps x 30 sec
3 Rounds –
Sprint x 80 meters
Walk x 80 meters
Mobility:
Complete 15 wall slides
Compete 20 dislocates
Beginner
Strength:
Complete the following every 90 seconds for 6 Rounds –
Round 1: 7 Hang muscle cleans (warm-up set)
Rounds 2 – 4: 5 Hang muscle cleans
Rounds 5 – 6: 3 Hang muscle cleans (heavy)
Muscular Endurance:
3 Rounds –
6 Supinated ring assisted pull-ups
8 Banded triceps extensions
One set:
Supinated inverted rows x AMAP
Metabolic Conditioning:
Complete the following EMOM for 4 minutes –
Plank jacks x 20 sec
Frog jumps x 20 sec
3 Rounds –
Run x 80 meters
Walk x 80 meters
Mobility:
Complete 15 wall slides
Compete 20 dislocates
