Amateur

Power Clean
5×3 (add 2.5 lb to last workout)

Collegiate

3″ Deficit Deadlift
Perform 1 rep every 30 seconds for 15 minutes. Use 80% of your 3RM and focus on speed.

Conditioning

As many rounds as possible in 8 minutes of:
One Arm Power Snatch AHAP – 5 reps
Single Arm Farmers Walk with AHAP in each hand – 25 yards

Then rest 3 minutes…

As many rounds as possible in 7 minutes of:
Dynamic Push Ups – 10 reps
Ring Rows – 10 reps