Strength
Every 1:30 x 8 sets:
2 pause power snatches (pause at knee; no TNG)
Beginners stay at the same weight and focus on technique.
Intermediate/advanced build when reps feel good.
Conditioning
For Time:
5-6-7-8-9-10-9-8-7-6-5
Overhead squats (115/75#)
Burpees over the bar
12 minute time cap