Amateur

Deadlift 1×5 (add 10 lbs to last workout)

Collegiate

Power Snatch 6×2
Use 85% of your Power Snatch

Conditioning

Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Up – Max Reps
Hold Top of Pull Up – 30 seconds
Strict Pull Up – Max Reps
Dip Support – 30 seconds
Dip – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform Max Reps of prescribed exercise.