Amateur

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

Collegiate

Power Clean 4×4 (add 2.5 lbs to last workout)

Conditioning

Complete 3 Rounds:

Complete as many rounds as possible in 4 minutes:
L-Hold Pull Ups – 5 Reps
Strict HSPU – 5 Reps
Lateral Burpee Box Jumps – 5 Reps

*Rest 2 minutes between rounds. Start each round where the previous left off for a running round count.
*L-Hold Pull Ups should be performed with a 90 degree bend in the hips and legs fully extended.