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.

Pull Up
3x Max Reps

Collegiate

Front Squat
1×3 70%, 1×3 80%, 3×3 85%

Snatch Pull
4×4, I want the first set done at your final weight of the power snatch from yesterday. Second set add 10 pounds and final two sets get 20 pounds added.

Conditioning

7 Rounds
Ball Slams – 10
Lateral Box Step Up – 20, use a box height where your hip crease is just below parallel. start with bodyweight, and if able add weight in each had.