Strength:
work up to a heavy set of 10 deadlifts*
*perform 10 reps in each set
Conditioning:
Rx
30-20-10 reps of:
handstand push-ups
floor presses, 50/35
alternating db snatches
Intermediate
25-15-5 reps of:
push-ups
floor presses
kb/db snatches
Beginner
20-10-5
push-ups
floor presses
kb/db snatches
Post loads and times to the whiteboard.