Strength:
work up to a heavy squat clean
Conditioning:
Rx
30 cal ski
then, 4 rounds of
5 squat cleans, touch and go, 135/95
12 toes 2 bar
then, 30 ghd sit-ups
Intermediate
20 cal ski
then, 4 rounds of
4 squat cleans
8 toes 2 bar
then, 15 ghd sit-ups or 30 sit-ups
Beginner
15 cal ski
then, 3 rounds of
4 squat cleans
6 hanging knee raises
then, 30 sit-ups
Mutant
30 cal ski
then, 4 rounds of
5 squat cleans, touch and go, 165/105
12 toes 2 bar
then, 30 ghd sit-ups
Post loads and times to whiteboard.