AMATEUR

BACK SQUAT
3×5
Add 5 pounds to whatever you did last time.

PRESS
3×5
Add 2.5 pounds to whatever you did last time.

COLLIGIATE

BACK SQUAT
5 rep max, Then take off 20% for one set of max reps to failure.

PRESS
2. 2. 2. 2. 2
Work up to a heavy 2 reps.

CONDITIONING

15 Minute AMRAP of:
25yd DUMBBELL WALKING LUNGE
10 DB HANG PC
***Use the same weight for walking lunges as hang power cleans. The Rx is 50 pounds. Get nasty.