Amateur

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

Pull Up
3x Max Reps

Collegiate

Front Squat
2 @ 70%, 2 @ 75%, 4×2 @ 80%, You have been handling some good weight on the front squat. I want doubles @ 80% for speed. Think fast.

Snatch Pull
2. 2. 2. 2. 2, 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

5 sets
Dynamic Step Ups – 20
Reverse Med-Ball Too – 5
Sprint – 20 yards
Rest 2-3 Minutes between sets