Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
Snatch
• 5 sets: 1 rep AHAP
Smolov Jr. – week 3, day 1
Back Squat
• 6 sets: 6 reps at 70% + 15-25#
Now add 15 to 25 pounds on to the 70% of your 1RM that you lifted in week one. This is the final week of Smolov Jr.
Core
3 rounds:
• 10 Knees to Elbows
• 10 GHD Sit-ups
Conditioning
10 rounds for time:
• 3 Bar Muscle-ups
• 3 Clean & Jerks 135/95#