Amateur

Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3 x Max Reps

Collegiate

1 Power Snatch + 2 Overhead Squats
Towel Pull Ups 3 x Max Reps
*Collegiate increase weight gradually accumulating at least 6-8 working sets. Work up to your heaviest set in 15 minutes.

Conditioning

Complete as many rounds as possible in 12 minutes:

180/120 lb Prowler Sprint – 40 yd shuttle (20 yds out and back)
45/35 lb Plate Pinch Carry – 20 yds
45/35 lb Russian Twist – 30 Reps Total

*We will use bumper plates for Plate Pinch Carry.