Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Kip Swings
• 10 Air Squats
Strength
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP
Smolov Jr. – week 2, day 1
Back Squat
• 6 sets: 6 reps at 70% + 10-20#
Add 10 to 20 pounds on to the 70% of your 1RM that you lifted last week.
Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#
Conditioning
3 rounds for time:
• 400 m Run
• 20 Pull-ups
• 10 Deadlifts 225/155#