Warm-up
• Tabata Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Smolov Jr. – week 3, day 3
Back Squat
• 8 sets: 4 reps at 80% + 15-25#
Bench Press
• 5 sets: 1 rep AHAP
Conditioning
5 rounds for time:
• 5 Power Snatches 115/75#
• 5 Toes-to-Bar
• 10 Overhead Squats 115/75#
• 10 Push-ups