Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Ups 3 x Max Reps

Collegiate

Power Clean 6×2 (Use 90% of Power Clean 1 RM)
Chin Ups 3 x Max Reps

Conditioning

On the minute for 12 minutes complete:
2/1.5 pood KB Swing – 10 Reps
60 yd Sprint
*Each minute complete both 10 KB Swings followed by one 60 yd Sprint.
*If you miss a round, count a penalty. For each penalty incurred you must complete one 30 Right and Left second side pillar with rotation upon completion of the workout.