Amateur

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

Collegiate

Squat 1, 1, 1, 1, 1 Press 5 RM

Conditioning

Complete 10 Rounds for time: DB Hang Power Clean – 5 Reps DB Front Squat – 5 Reps DB Push Press – 5 Reps Evil Wheels – 10 Reps

Amateur

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

Collegiate

1 Power Clean + 1 Hang Power Clean Weighted Pull Ups 2 RM *Work up to your heaviest Power Clean + Hang Power Clean complex in 15 minutes. Do not drop the bar between movements.

Conditioning

Complete 3 Cycles of:

As many rounds as possible in 4 minutes: 2 pood KB Swings – 6 Reps 185/125 lb Push Press – 6 Reps Lateral Bar Over Burpees – 6 Reps

*Rest 2 minutes between cycles. Continue next cycle where the previous left off for a running total of rounds and reps.

Amateur

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

Collegiate

Front Squat 1, 1, 1, 1, 1 Bench Press 5 RM

Conditioning

Complete 4 Rounds for time:

5-10-5 yd Sprint – 1 Rep RT Front Squat – 7 Reps 5-10-5 yd Sprint – 1 Rep LT Rest 1 minute *For Front Squat, use 1.25 x bodyweight. Re-rack or break up sets if need be.

Amateur

Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Rack Pull 3, 3, 3, 3 Chin Ups 3 x Max Reps

Conditioning

15, 10, 5 Reps of: 135 lb Hang Power Snatch 24″ Box Jumps Calories on C2 Rower

Amateur

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

Collegiate

Squat 5×5 Press 3×5 @ 90% of 5 RM

Conditioning

Complete as many rounds as possible in 12 minutes:

Deficit Push Up – 10 Reps Rotational Ball Slams – 15 Reps Dip – 10 Reps Farmer’s Walk – 30 yds