Amateur

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

Collegiate

Power Clean 1 RM

Conditioning

Fight Gone Worse

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

55/25 lb DB Thrusters – Max Reps 95/75 lb Power Snatch – Max Reps 20″ Box Jump – Max Reps 95/75 lb Push Press – Max Reps Row – Max Calories

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

Amateur

Deadlift 1x5(add 10 lbs to last workout)

Collegiate

1 Power Snatch + 2 Overhead Squats *Work up to your heaviest set in 15 minutes. Take smaller incremental weight jumps accumulating at least 6-8 working sets.

Conditioning

Complete as many rounds as possible in 13 minutes:

45/30 lb Weighted Pull Ups – 6 Reps 30/24″ Box Jumps – 6 Reps 40/30 lb Ball Slams – 12 Reps

Chong crushing some sushi for a little mid workout snack.

Amateur

Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)

Collegiate

Squat 3 RM, Max Reps at 90%

Conditioning

Complete 6 Rounds: Push Press – Max Reps unbroken Supine Ring Rows – 10 Reps Sprint – 50 yds Rest 60 seconds *For Push Press use 80% of bodyweight. Unbroken reps should be touch-and-go.