Strength – Gains/Maintain

1 Power Clean + Hang Power Clean, pick load

Every 1 min for 10 mins.

Increase the load each minute if capable.


Green

3 rounds, 1 min per station, of:
Row Calorie, 1 min
Rest 30 secs
Dumbbell Snatch, pick load, 1 min
Rest 30 secs
Squat Thrust, 1 min
Rest 30 secs
Hang Power Clean, pick load, 1 min
Rest 30 secs
AbMat Sit-up, 1 min
Rest 30 secs

Score = total reps.


Blue

3 rounds of:
Row Calorie, 1min
Rest 30 secs
Dumbbell Snatch, 35/20 lbs, 1min
Rest 30 secs
Squat Thrust, 1min
Rest 30 secs
Hang Power Clean, 75/55 lbs, 1min
Rest 30 secs
AbMat Sit-up, 1 min
Rest 30 secs

Score = total reps.


Black

3 rounds of:
Row Calorie, 1 min
Rest 30 secs
Dumbbell Snatch, 50/35 lbs, 1 min
Rest 30 secs
Squat Thrust, 1 min
Rest 30 secs
Hang Power Clean, 95/65 lbs, 1 min
Rest 30 secs
AbMat Sit-up, 1 min
Rest 30 secs

Score = total reps.


Green


Blue


Black