Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Rack Pull 5, 5, 3, 3, 3
*Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.

Conditioning

Every :30 seconds complete:
185/125 lb Hang Power Clean – 6 Reps
30/24″ Box Jumps – 6 Reps
Towel Pull Ups – 6 Reps
5-10-5 yd Sprint – 1 Rep (alternate directions each round)

*You have :30 seconds to complete each set of a given exercise. Cycle through until 10 minutes (5 Rounds) have been completed.