Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Power Snatch 2. 2. 2. 2. 2. 2

Conditioning

Complete 5 Rounds for total Reps: Pendlay Rows – Max Reps in 30 seconds Rest 30 Seconds 24″ Lateral Burpee Box Jumps – Max Reps in 30 seconds Rest 30 Seconds Hang Power Snatch – Max Reps in 30 seconds Rest 1 minute

Amateur

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

Collegiate

Squat 5, 5, 5, 5 Press 5 RM

Conditioning

Complete one round every 90 seconds: 205 lb Push Jerk – 3 Reps Strict Pull Up – 6 Reps Broad Jump – 3 Reps

Strength

Find your Max Height: Box Jump

Conditioning

Lift 10,000/6,500 lbs as fast as possible using only one rep of the following:

1 Squat 1 Press 1 Deadlift

*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round. *The goal is to lift 10,000 lbs as fast as possible.

Attention!!! The gym is closed for the day. See everyone tomorrow 

Amateur

Find Max Distance Broad Jump Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Find Max Distance Broad Jump 1 Power Clean + 1 Hang Power Clean

Conditioning

Complete one round every 90 seconds: 15′ Rope Climb Ascent – 1 Rep 225 lb Ground to Overhead – 2 Reps Burpees – 3 Reps *Complete a total of 10 rounds.

Amateur

Deadlift 1x 5  (add 10 lbs to last workout)

Collegiate

Rack Pull 5, 5, 3, 3, 3 *Work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.

Conditioning

Complete as many rounds as possible in 12 minutes. 30/24″ Box Jump – 6 Reps Supine Ring Row – 8 Reps 40/30 lb Ball Slams – 10 Reps Ring Push Ups – 8 Reps

Amateur

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

Collegiate

Squat 5 RM Push Press 2, 2, 2, 2, 2

Conditioning

Complete for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of: Strict Pull Up 185 lb Push Press 40 lb Ball Slam