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.

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.