Warm-up
• Tabata Air Bike
2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Push-ups
• 5 Strict Pull-ups
Strength
Smolov Jr. – week 1, day 3
Back Squat
• 8 sets: 4 reps at 80%
Bench Press
• 3 sets: 5 reps AHAP
Accessory
20-15-10 reps:
• Incline Bench Press AHAP
• Ring Rows
Conditioning
10 min alternating EMOM:
Even min:
• 6 Snatch 115/75#
• Max Burpees
Odd min:
• 6 Clean & Jerk 115/75#
• Max Burpees
Within the first minute, perform 6 snatches (any way), then max burpees. Within the second minute, perform 6 clean & jerks (any way), then max burpees. Repeat alternating pattern for 10 min. Score is total number of burpees.