CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
STRENGTH Snatch (yes, the one with the squat) 5-5-5
WOD 3x Death By Power Clean 3 Rounds Men 155 Women 103
Perform 1 PC the first minute, 2 PCs the second minute, 3 PCs the third, etc. When you “fall off the ladder” (you can’t complete the required reps that minute), rest one minute, then start over. Complete 3 rounds.