Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
3″ Deficit Deadlift Perform 1 rep every 30 seconds for 15 minutes. Use 80% of your 3RM and focus on speed.
Conditioning
As many rounds as possible in 8 minutes of: One Arm Power Snatch AHAP – 5 reps Single Arm Farmers Walk with AHAP in each hand - 25 yards
Then rest 3 minutes…
As many rounds as possible in 7 minutes of: Dynamic Push Ups - 10 reps Ring Rows – 10 reps
2017 03 02