Base

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

Pull Up
3x Max Reps

Intermediate

Rack Pull
5RM, set the bar height just below the knee cap.

Isometric Rack Pull
3x 10 seconds, load to bar with 5-10% more than your rack pull, then give the bar a good pull but the weight will be heavy enough it won’t budge. Fight to keep good positioning.

Conditioning

21. 15. 9
Cal Assault Bike
Ball Slams
***Every 2 minutes you have to stop what you are doing and perform 4 Lateral Burpees.

Base

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Walk Outs
2x 10 seconds, after your last 3×5 add an additional 10% to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate

Back Squat
2. 2. 2. 2

Walk Outs
2x 10 seconds, after your last set of 2 add 105% of your 1RM onto to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.

Push Press
5. 5. 5 .5 Work up to a heavy 5 reps

Conditioning

3 Rounds
25 yard Sled Drag Forward
25 yard Sled Drag Backward
30 second Static Pillar Hold
10 Med-Ball to Toes

Amateur

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

Chin Up
3x Max Reps

Collegiate

Back Squat
1×3 @ 70%, 1×3 @ 80%, 3×1 @ ? (go for a heavy single, you have 3 shots)

Power Clean
1×3 @ 70%,1x 3 @ 80%, 3×2 @ ? (got for it)

Conditioning

5 Sets of
30 Second Iron-Man Hold
25 yard Sled Drag
25 yard Reverse Sled Drag