Strength:
work up to a heavy power clean + front squat (without moving your feet)
Conditioning:
Rx
Amrap in 15 min of:
20 toes 2 bar
20 box jumps, 24/20
2-4-6-8….
squat cleans, 185/125
Intermediate
Amrap in 15 min of:
15 toes 2 bar
15 box jumps, 24/20
2-4-6-8….
squat cleans
Beginner
Amrap in 15 min of:
10 hanging knee raises
10 box jumps
2-4-6-8….
squat cleans
Mutant
Amrap in 15 min of:
20 toes 2 bar
20 box jumps, 24/20
2-4-6-8….
squat cleans, 225/145
Post loads and rounds plus extra reps to the whiteboard.