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

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)