Strength:
work up to a heavy snatch
Conditioning:
Rx
12-9-6-3 reps of:
snatches, @ 80% of 1rm snatch
handstand push-ups
then,
45 ghd sit-ups
Intermediate
12-9-6-3 reps for time of:
snatches
scaled handstand push-ups
then,
35 ghd sit-ups
Beginner
12-9-6-3 reps for time of:
snatches
push-ups w/ hand release
then,
15 ghd sit-ups
Mutant
12-9-6-3 reps of:
snatches, @ 80% of 1rm snatch
handstand push-ups
then,
45 ghd sit-ups
Post loads and times to the whiteboard.