Amateur

Press
3×5 Add 2.5 pounds to your last press workout.

Collegiate

Press
5 RM, 1 x max reps @ 80% of 5 RM

Conditioning

Complete 12 rounds of:
Squats – 2 reps
Burpee Box Jumps w/ 20″ box – 3 reps

Rest 45 seconds between rounds.

* Amateurs – Use your last set of completed 5 reps from last week.
* Collegiate & Professional – 75% of 1 RM
* For burpee box jumps, perform a burpee and jump up on the box landing in a good athletic position. Step down and repeat two more times.