Base

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Intermediate

Back Squat 6x3 @ 85% , Just like last week I want you to focus on moving the bar as fast as you can

Push Press 4x3, Use 90% of the heavy 3 that you hit last week.

Conditioning

4 Rounds Ball Slams - 20 Teapot Walking Lunges - 20 yards

Base

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

Intermediate

Power Clean 3x3 @75%

Conditioning

10 minute AMRAP 6 Right Arm Dumbbell Complex (Power Snatch + Thruster) 6 Left Arm Dumbbell Complex (Power Snatch + Thruster) 6 Chin Ups

Base

Back Squat 3×5, Add 5 pounds to your last Squat workout.

Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate

Bulgarian Split Squats 8. 8. 8. 8. 8 (each side)

Bench Press 5x5 @75% focus on moving the bar as fast as you can.

Conditioning

10 Rounds 100 yard sprint Rest 3x as long as it took you to complete the sprint

Base

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Pull Up 3x Max Reps

Intermediate

Deadlift 5x5 @ 75% focus on moving the bar as fast as you can

Conditioning

4 Rounds Single Arm Dumbbell Row - 12 right/left Dumbbell Shrugs - 12 Teapot - 10 right and left

Base

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Intermediate

Back Squat 5x5 @70%, I want you to focus on moving the bar as fast as you can

Push Press 3. 3. 3. 3, Build to a heavy 3

Conditioning

Every Minute on the Minute for 8 Rounds 5 Ball Slams Max Cal Bike or Row with time remaining