Amateur

Snatch Warm Up
2x Through

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

Collegiate

Front Squat
1×4 70%, 4×4 85%

Power Snatch
4. 4. 4. 4 Work up to a heavy set of 4 reps.

Conditioning

8 x
Pull Ups – max reps, if consistently hit 8 reps and above add some weight to these. Round 1&5 use Pull Up grip, Round 2&6 Mix Grip right hand supinated, Round 3&7 Mix Grip left hand supinated, Round 4&8 use Chin Up Grip
Prowler Push 135/90lbs – 50 yard