Strength:
work up to a heavy power snatch + overhead squat (without moving your feet)
Conditioning:
Rx
10-8-6-4-2 reps of:
ring muscle-ups
squat snatches, 155/105
Intermediate
10-8-6-4-2 reps of:
chest 2 bar pull-ups
squat snatches
Beginner
10-8-6-4-2 reps of:
pull-ups
snatches
Post loads and times to the whiteboard.