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

Clean Warm Up
1 – 1. 1. 1. 1. 1

BacK Squat
3. 3. 3. 3. 3, leave room in the tank. they should be smooth reps
Go through the clean warm up then do a back squat set. Go back to the clean warm up and another set of back squats. Keep this up for 5 sets. I want the squats to feel fast. The warm up is done with the bar.

Conditioning

4 Rounds
Kettlebell Supported Dead Bug Hands Only – 30 seconds
Elevated Single Arm RDLs Right – 10
Kettlebell Supported Dead Bug Feet Only – 30 seconds
Elevated Single Arm RDLs Left – 10
Side Pillar Hip Tap to Hip Reach – 5 right/5 left