Strength

DB Power Snatch – 1 RM *Find your 1 RM single arm Power Snatch for both arms using a DB.

then…

Complete 4 Rounds: 50 lb DB Step Ups Right – 12 Reps *Alternate legs when performing the Step Ups.

Conditioning

On the minute: Sprint 80 yards on the minute for 15 minutes.

Strength

Complete the following on the minute for 8 minutes:

Deadlift – 3 Reps 30″ Box Jump – 3 Reps

Conditioning

As many rounds as possible in 14 minutes: Overhead Walking Lunge – 12 Reps (6 RT, 6 LT) Ball Slams – 10 Reps Weighted Pull Up – 6 Reps

Amateur

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

Collegiate

Barbell Thruster 2 RM

Conditioning

Complete 7 rounds for time: KB Swing – 7 Reps Double Unders – 21 Reps 20 yd Bear Crawl Shuttle (10 yds out and back)

Amateur

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

Collegiate

Power Clean 3, 3, 3, 3 Chin Ups 3 x Max Reps

Conditioning

Complete 6 Rounds: Every 2 minutes, complete one round of: Deadlift – 4 Reps Lateral Hop – 8 Reps Sprint 50 yds

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 Bench Press 5, 5, 5, 5

Conditioning

Complete as many rounds as possible in 10 minutes: Dips – 6 Reps 15′ Rope Climb – 1 Rep DB Thruster – 6 Reps

Workout 1

10x 10 yard Sprints (rest 30 seconds between sprints) Rest 1 minute 10x 20 yard Sprints (rest 30 seconds between sprints) Rest 1 minute 6 x 50 yard Sprints (rest 30 seconds between sprints) Rest 1 minute

Workout 2

8x 5-10-5 shuttle (rest 45 seconds between sprints) 3 minute break 8x 5-10-5 shuttle (rest 45 seconds between sprints)

Workout 3

Change of Direction Box (sprint, bear crawl, back pedal, bear crawl) 10x shuttle (rest 45 seconds between sprints) 3 minute break 10x shuttle (rest 45 seconds between sprints)

Workout 4

8x T Drill (rest 45 seconds between sprints) 3 minute break 8x T Drill (rest 45 seconds between sprints)

Workout 5

Get Up Sprints 10x 10 yard sprints (rest 30 seconds between sprints) Rest 1 minute 9x 20 yard sprints (rest 30 seconds between sprints) Rest 1 minute 8x 30 yard sprints (rest 30 seconds between sprints) Rest 1 minute 4x 100 yards sprints (rest 30 seconds between sprints) Rest 1 minute *** Get-up sprints are started with your chest flat on the ground; get to your feet as fast as possible and explode out into your sprint.