Amateur

Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Lunge 4×8 each
Floor Press 5, 5, 5, 5
*For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.

Conditioning

Complete 5 Rounds for time:

Barbell Thruster – 5 Reps
20 yd DB Farmer’s Carry

Rest 60 seconds

Hang Power Clean – 5 Reps
Plyo Push Ups – 10 Reps

Rest 30 seconds

*Plyo pushups should be performed by dynamically alternating hands on a 45 lb bumper plate. The only resting position should be the top of the pushup. “Walking” hands is a no rep.
*For Farmer’s Carry, go as heavy as possible.