Amateur

Snatch Warm Up
2x Through
(5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Collegiate

Back Squat
1×3 70%, 3×3 80%

Push Press
5. 5. 5
Work up to a challenging 5 reps.

Conditioning

Complete as many sets of the following in 10 minutes.
Static Dip Holds – 30 seconds
Get Up Sit Up – 3 right and 3 left