Strength: Work to a heavy single front squat (with 3 second pause in bottom)
Conditioning:
For Time
20 Front Squats (205/145)
30 Box Jumps (30/24)
40 Kettlebell Swings (50/35)
50 Wall-Balls (20/14)(10/9')
15 Minute Cap
Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round
Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST