Base

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

Walk Outs
2x 10 seconds, after your last 3×5 add an additional 10% to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.

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

Intermediate

Back Squat
2. 2. 2. 2

Walk Outs
2x 10 seconds, after your last set of 2 add 105% of your 1RM onto to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.

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

Conditioning

3 Rounds
25 yard Sled Drag Forward
25 yard Sled Drag Backward
30 second Static Pillar Hold
10 Med-Ball to Toes