Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)
Parallel Bar Dips 3 x Max Reps

Collegiate

Power Clean 3 RM
Parallel Bar Dips 3 x Max Reps

Conditioning

One Minute On, One Minute Off, for 10 minutes.
2 pood KB Swings – 30 Reps
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*If you count a penalty, perform a single 1000 meter row for the penalty.