Amateur

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

Chin Up 3x Max Reps

Collegiate

Clean Pull 2x3 100%, 2x2 105%, 1x2 110%

Bench Press 2 RM, 1x Max Reps @80%

Conditioning

6 Rounds Bottoms Ups Kettlebell Press - 12 alternate arms each round Dips - 10, add weight if you have been getting these in the past

Extra Credit - Jacked Street

5 Rounds Chest Elevated Push Ups - Max Dumbbell Bent Over Row w/ 2 DBs - 10

Amateur

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.

Collegiate

Back Squat 1x2 @ 75%, 1x2 @ 80%, 3x1 @ 85%

Power Clean 1x3 @ 70%, 1x3 @ 80%, 2x3 @ 85%

Conditioning

6 Rounds Russinan Kettlebell Swings - 15 Med-Ball to Toes - 8

Amateur

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

Pull Up 3x Max Reps

Collegiate

Front Squat 1x2 @ 70%, 1x2 @ 80%, 4x2 @ 85%

Snatch Pull 2x3 100%, 2x2 105%, 1x2 110%

Conditioning

15 min AMRAP Sandbag to Shoulder - 10 AHAP Bear Crawl with a Kettlebell Push - 15 yards

Amateur

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.

Collegiate

Back Squat 3 @ 75%, 4x3 @ 85%

Power Snatch 1x3 @ 75%, 1x3 @ 80%, 2x3 @ 85%

Conditioning

4 Rounds Russian Kettlebell Swing - 15 Reverse Med-Ball Toss - 3, Shoot for max distance. Box Jumps - 3