Amateur

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

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

Collegiate

I want you to keep each of these lifts light and fast. While we are pyramid up, I don’t want you to struggle.

Bent Over Row
5. 5. 5. 5. 5

Push Press
5. 5. 5

Conditioning

10 Minutes AMRAP
(Right) Single Arm Dumbbell Power Snatch – 7 reps
(Right) Single Arm Dumbbell Walking Lunge – 25 yard
(Left) Single Arm Dumbbell Power Snatch – 7 reps
(Left) Single Arm Dumbbell Walking Lunge – 25 yard