Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps

Collegiate

Power Clean 2, 2, 2, 2, 2
Weighted Pull Up 2 RM

Conditioning

Every 2 minutes

You have two minutes to complete each of the following sets:

1. Thrusters – 5 reps
Sprint 120 yards

2. Thrusters – 6 reps
Sprint 100 yards

3. Thrusters – 7 reps
Sprint 80 yards

4. Thrusters – 8 reps
Sprint 60 yards

5. Thrusters – 9 reps
Sprint 40 yards

6. Thrusters – 10 reps
Sprint 20 yards

Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.