Amateur

Power Clean 5 x 3
5×3
Add 2.5lbs to your last power clean workout.

Chin Ups
3 x max reps

Collegiate

Overhead Squat
2, 2, 2, 2, 2, 2

Weighted Chin Up 3 RM

Conditioning

“E CAF”
COMPLETE 10 ROUNDS FOR TIME:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 burpee for every 5 meters under 3,000/2,500 meters.