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

Bent Over Rows
5. 5. 5. 5. Work up to a heavy set of 5 reps.

Push Press
5. 5. 5 Work up to a heavy 5 reps

Conditioning

10 minute time cap:
Single Arm Dumbbell Power Snatch – 30 reps (15 RT/ 15 LT)
Kettlebell Step Ups – 30 reps (15 RT/ 15 LT)
Single Arm Dumbbell Power Snatch – 20 reps (10 RT/ 10 LT)
Kettlebell Step Ups – 20 reps (10 RT/ 10 LT)
Single Arm Dumbbell Power Snatch – 10 reps (5 RT/ 5 LT)
Kettlebell Step Ups – 10 reps (5 RT/ 5 LT)