Amateur

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Collegiate

Snatch Warm Up
1. 1. 1. 1. 1

Front Squat
3. 3. 3. 3. 3 I want these to be fast.
Like Monday go through the snatch warm up then do a front squat set. Go back to the snatch warm up and another set of front squats. Keep this up for 5 sets. I want the squats to feel fast. The warm up is done with the bar.

Conditioning

Push Up Starts – 10x 15 yards
Think about fast hands, getting your first step down quickly then turning it into sprint nice and easy.