Strength
Every 2:00 x 6 sets:
2 hang squat snatches
Advanced/Intermediate: Start around 55-60% of 1RM and build to a heavy double.
Beginner: Stay light and focus on technique.
Conditioning
For time:
9-12-15-18
Power snatch (95/65#)
Handstand push ups*
Cal row or ski
*Scale to pike push ups