Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM
Professional
Squat 3×10 @ 90% of 10 RM
Close Grip Bench 10 RM
WOD:
5 RFT
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
10 Ring Dips
-RTG weighted dips ( put weight in comments)
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