For strength, do one hang snatch + 2 overhead squats on the minute for 8 minutes. (The hang snatch does not count as your first OHS) You may use the same weight each time or add weight to any set you’d like. Keep in mind that this is designed to work on form.
Ben Bergeron is the owner of CrossFit New England and is regarded to be one of the top coaches of competitive athletes. He designed this as a pure conditioning test and says that 9+ rounds are “Open” athletes, 13+ rounds are “Regional” level, 18+ are “Games” level, and 20+ are “Elite/Specialists.” I believe two of his athletes recently did 25 or 26 rounds.
Strength
EMOM for 8 minutes:
Hang Snatch + 2 OHS
Conditioning
“Bergeron Beep Test”
EMOM for as long as possible:
7 thrusters, 75/55#
7 pull ups
7 burpees
