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 5 Rounds: Reverse Ball Toss – 40 Yds Strict Handstand Push Ups – Max Unbroken DB Step Ups – 12 Reps total

Amateur

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

Collegiate

Max Distance Broad Jump Power Clean 3 RM

Conditioning

Complete 8 rounds:

25 yd Prowler Pushes 30 seconds Pull Ups – Max Reps

*Complete one Prowler Push. Then transition to Pull Ups immediately after crossing the finish line. You have 30 seconds to perform as many Pull Ups as possible before starting the next round. *Use between 90-180 lbs for prowler pushes.

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 3 Cycles:

7, 5, 3 Reps of:

155 lb Push Press Strict Handstand Push up 155 lb Barbell Walking Lunge (each leg)

*Rest 2 minutes between each cycle. *One Cycle consists of 7, 5, and 3 Reps of each exercise.

Amateur

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

Collegiate

Rack Pull 3, 3, 3, 3

Conditioning

Complete for time:

100 yd Sprint Power Clean & Split Jerk – 8 Reps Supine Ring Rows – 12 Reps 100 yd Sprint Power Clean & Split Jerk – 6 Reps Supine Ring Rows – 10 Reps 100 yd Sprint Power Clean & Split Jerks – 4 Reps Supine Ring Rows – 8 Reps 100 yd Sprint

Amateur

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

Collegiate

Squat 3×5 Press 3×5 @ 90% of 5 RM

Conditioning

Complete as many rounds as possible in 13 minutes:

Weighted Pull Ups – 6 Reps 30/24″ Box Jumps – 6 Reps 40/30 lb Ball Slams – 12 Reps