Amateur

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

Collegiate

Front Squat 3, 3, 3
Bench Press 5×1 (use 95% of Bench Press 1 RM)

Conditioning

Complete 6 rounds for time:

155/105 lb Thruster – 6 Reps
Supine Ring Rows – 12 Reps
2/1.5 pood KB Swings – 12 Reps
Rest 45 seconds

*Perform each exercise unbroken. For each broken set, count a 5 burpee penalty to be completed after the workout.