Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Weighted Pull Up 2 RM

Collegiate

Power Clean 3, 3, 3, 3 Weighted Pull Up 2 RM

Conditioning

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of: Burpee Chest to Bar Pull Up Calories on C2 Rower

Amateur

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

Collegiate

Barbell Lunge 4×8 each Floor Press 5, 5, 5, 5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.

Conditioning

Complete 5 Rounds for time:

Barbell Thruster – 5 Reps 20 yd DB Farmer’s Carry

Rest 60 seconds

Hang Power Clean – 5 Reps Plyo Push Ups – 10 Reps

Rest 30 seconds

*Plyo pushups should be performed by dynamically alternating hands on a 45 lb bumper plate. The only resting position should be the top of the pushup. “Walking” hands is a no rep. *For Farmer’s Carry, go as heavy as possible.

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3 x Max Reps

Collegiate

Power Snatch 6×2 Chin Ups 3 x Max Reps

Conditioning

Complete for 6 rounds for time: Ground to Overhead – 3 Reps Plate Overhead Walking Lunges – 12 Reps (6 RT, 6 LT) Russian Twists – 24 Reps

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Power Clean 3 RM Pull Ups 3 x Max Reps

Conditioning

Complete one round on the minute:

Odd Minutes: Clean Pull – 3 Reps Double Unders – 10 Reps

Even Minutes: 30″ Lateral Box Jump – 6 Reps Toes to Bar – 10 Reps

*For Clean Pull, use 90% of today’s Power Clean 3 RM. *Complete 7 rounds of each alternating minute or 14 total minutes of work.

Amateur

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

Collegiate

Barbell Lunge 4×8 each Close Grip Bench Press 3×5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.

Conditioning

Complete: Bodyweight Bench Press – 1 x Max Reps Unbroken *Do not rack the bar during Max Rep set.

Rest 2 Minutes

Then…

Complete for time: 2/1.5 pood KB Swing – 100 Reps Push Ups – 100 Reps *You may break up reps and sets however you choose.

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Towel Pull Ups 3 x Max Reps

Collegiate

Power Snatch 6×2 Towel Pull Ups 3 x Max Reps

Conditioning

Complete as many rounds as possible in 9 minutes: Power Snatch – 3 Reps Supine Ring Row – 6 Reps Ball Slam – 9 Reps