Warm-up
4 rounds:
• 100 m Run
• 5 Air Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
Strength
Smolov Jr. – week 2, day 4
Back Squat
• 10 sets: 3 reps at 85% + 10-20#
Accessory
8 min E2MOM:
• 1 Power Snatch + 2 OHS
8 min E2MOM:
• 3 Clusters
Increase weight each set to finish as heavy as possible.
Conditioning
2 rounds for max reps:
In 4 min:
• 20 cal Air Bike
• Max Bar-Facing Burpees
2 min Rest
In 4 min:
• 20 cal Air Bike
• Max Power Cleans 155/105#
2 min Rest